The purpose of this article is to solve cervical spinal issues without the use of anti-inflammatory and pain-relieving drugs. Instead, you can use this combination of certain exercises plus the use of the Rectifier (dental splint activating the mandibular lever).
The list of exercises that relieve neck pain
This is a list of exercises to perform while wearing the Starecta Rectifier. Please note, if you perform these exercises without wearing the Rectifier they could have a limited effect without producing any substantial changes in posture.
Neck flexion: stretches the back of the neck muscles to tone and strengthen the cervical spine. In a standing or sitting position, gently move your head up and down in a nodding movement. This should be done very slowly for a series of five reps, keeping the chin down for three seconds. This exercise can also be performed lying down with a pillow behind your head. Move your chin towards your chest to feel a slight stretching on the inside of your neck.
Neck Extension: Prevent injuries to the facet joints of the neck with this stretching exercise. Stand with your shoulders back and your head and neck in a straight line. Avoid arching your back as the head is stretched back and the eyes look at the ceiling. Hold this position for five seconds and slowly bring your head back to the starting mode. Repeat 10 times.
Neck Retraction: Practice proper head positioning with this retraction exercise. In a standing position, move your head back holding your chin slightly downwards. Hold this position for three seconds before returning your head to the starting position. Repeat 10 times.
Lateral Neck Tilt: Gently stretch your neck muscles with this tilting exercise that can be performed in a standing or sitting position. Tilt your head to one side in a slow, gentle motion. Hold this position for five seconds and return your head to the starting mode. Maintain forward eye contact without bending your neck forward during the exercise. Repeat on the other side. Do this 10 times on each side.
Neck Rotation: While sitting or standing, slowly turn your head to one side, keeping your back and neck straight. Hold it in this position for two seconds before repeating it on the other side. Repeat 10 times on each side.
Back Shoulder Retraction: In a sitting or standing position, place your hands at your hips as one arm and shoulder is moved backwards. While the arm is flexed and the shoulder is back, hold this position for three seconds before returning to the starting position. Repeat 10 times.
Shoulder Retraction Forward: This stretch can be performed in a sitting or standing position. Move one hand to the opposite shoulder and hold this position for three seconds. The arm should be flexed at the elbow and the back should be kept straight. Return to the starting position and repeat 10 times.
Shrugs: Stand or sit with your arms at your sides and hands straight with your fingers pointing down. Raise both shoulders while keeping your head and neck still. Hold the upward position for three seconds before returning to the starting mode and repeat 10 times.