Easy and Effective Exercises for Spinal Issues

💪Isometric exercises at 30-40% of maximum contraction can restore mobility and alleviate pain.

🧠Lateral bending is often lost due to spinal dysfunctions, and restoring it can bring significant improvement.

⏱️Isometric exercises require longer durations of 1-5 minutes, rather than short, fast contractions.

🌐Upper cervical and lower cervical spine should be targeted separately for lateral bending exercises.

🤔If you experience tingling or discomfort during the exercises, go slower and reduce the range of motion.

What is lateral bending?

—Lateral bending refers to the sideways movement of the spine. It is often lost or limited in people with spinal dysfunctions.

Why are isometric exercises effective?

—Isometric exercises at 30-40% of maximum contraction activate the muscles without causing excessive strain or pain. They can restore mobility and reduce discomfort.

What is the recommended duration for isometric exercises?

—The recommended duration is 1-5 minutes for each exercise. Longer durations allow the muscles to adapt and promote better results.

Should I perform lateral bending exercises for the entire spine or focus on specific areas?

—For lateral bending exercises, it is recommended to focus on specific areas, such as the upper cervical and lower cervical spine, to target the affected regions.

What should I do if I experience discomfort or tingling during the exercises?

—If you experience discomfort or tingling during the exercises, slow down your movements and reduce the range of motion. Listen to your body and adjust accordingly.

00:01Dr. Eric Cobo introduces easy and effective exercises for spinal issues.

01:58Perform neck flexions, extensions, rotations, and lateral glides to test your range of motion.

03:56For upper cervical spine lateral bending, focus on the middle of your ear reaching the spinous process of C2.

05:00For lower cervical spine lateral bending, focus on the middle of your ear reaching the base of your neck.

06:25After holding the isometric contractions for 1-5 minutes, retest your range of motion.