herniated disc in neck

What exercises will help my neck and shoulder (left)

[Christopher R Newey, DO]

Thanks for using the forum. I am happy to address your questions, and my answer will be based on the information you provided here. Please make sure you recognize that this forum is for educational purposes only, and it does not substitute for a formal office visit with a doctor.

Without the ability to examine and obtain a history, I can not tell you what the exact cause of the symptoms is. However I will try to provide you with some useful information.

It is difficult to answer this question without further information, such as the condition/diagnosis of your neck or shoulder. If you do not have any numbness or tingling radiating down your neck into your arm or hand, you may benefit from a combination of stretching and minimal resistance exercise. The  neck stretches are best performed in the morning and at night before going to bed. They include neck bending (touching chin to neck – hold exhale and relax) and shoulder rolls (touch shoulder blades together in a circular motion and then relax), to name a few.

Optimal resistance-exercise results are usually obtained when lifting 60-80% of maximum lifting potential. However, if you are just starting, you should start at 40-50% of maximal capacity.

You would benefit from an evaluation by a physical therapist who can prescribe you with an appropriate exercise routine. Other options include massage, aqua therapy, acupuncture, or even chiropractor/osteopathic manipulation (if indicated).

Before starting an exercise routine, you should be evaluated by your physician if you have cardiac or neurological risk factors.

Thank you for this opportunity to answer your questions, I hope you find the information I have provided useful, good luck.