🧠 Cervical Stenosis Relief with Physical Therapy | Mobile Physio - video Dailymotion

Mobile Physiotherapy Clinic

Dealing with neck pain, tingling, or stiffness due to Cervical Stenosis? This video from Mobile Physio demonstrates 6 simple physical therapy exercises designed to help relieve symptoms, improve neck mobility, and support spinal health — all from the comfort of your home.  💪 What You’ll Learn: ✔️ Chin Tucks for posture correction ✔️ Neck Isometrics for stability ✔️ Shoulder Blade Squeezes for alignment ✔️ Upper Trapezius Stretch for muscle release ✔️ Wall Angels for posture improvement ✔️ Gentle Neck Rotations for mobility  📌 No equipment needed 📌 Beginner-friendly & safe 📌 Always consult your physiotherapist if symptoms persist  👉 Stay consistent with these exercises for long-term relief from cervical stenosis symptoms.  📺 Follow Mobile Physio for more expert videos on pain relief and rehabilitation! 🔎 www.mobilephysio.in  #CervicalStenosis #NeckPain #PhysicalTherapy #SpineCare #MobilePhysio #NeckExercises #DailymotionVideo #MobilePhysiotherapy

Transcript

00:00Welcome back to Mobile Physio. If you're dealing with neck pain, tingling in your arms, or stiffness,

00:06it could be due to cervical stenosis. Today, I'm going to show you safe and effective physical

00:12therapy exercises that can help reduce pain and improve your neck function, right from the comfort

00:16of your home, chin tucks, sit up tall. Gently tuck your chin in, like you're giving yourself

00:22a double chin. Hold for 5 seconds, and release, do 10 reputations, this strengthens your deep

00:29neck muscles and supports posture, shoulder blade squeezes, squeeze your shoulder blades together,

00:34like you're pinching a pencil. Hold for 5 seconds, and release, repeat 10-15 times, improves posture

00:41and reduces neck tension. Neck extension isometric, place both hands behind your head, gently push your

00:48head backward into your hands, resist with your hands to prevent movement, hold, then relax, neck

00:54flexion isometric, place your palm on your forehead, gently push your head forward into your hand,

00:59resist the movement with your hands so your head doesn't move, hold for 5-10 seconds,

01:04then relax. Neck side flexion isometric, place your right hand on the right side of your head,

01:10push your head against your hand without tilting your neck, hold for 5-10 seconds,

01:14then switch to the left side, repeat 5-10 times per side.

01:18Upper trapezius stretch, tilt your head to one side, use your hand to gently increase the stretch.

01:26Hold for 15-30 seconds, repeat both sides, releases tension in the neck and shoulders,

01:31wall angels, stand with your back and arms against the wall. Slowly slide your arms up and down like

01:38snow angels, do 10-15 repetition, great for upper back posture and neck relief, gentle neck rotation,

01:45turn your head slowly to one side, hold for 3 seconds and return to center. Repeat on the other

01:51side, 10 repetition each way, restores mobility and eases stiffness, these exercises can bring real

01:57relief, but consistency is key. Start slowly, listen to your body, and if you feel pain or dizziness,

02:05stop and consult your therapist. If you found this helpful, hit like, subscribe,

02:09and share it with someone who might need neck pain relief. Stay active, stay mobile.

🧠 Cervical Stenosis Relief with Physical Therapy | Mobile Physio

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