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A misaligned cervical spine may cause headaches, dizziness, nerve pain, and more. Learn how to treat this condition at home.

Cervical spine misalignment not only causes shoulder and neck pain but, in severe cases, can compress nerves, leading to various health issues. Consistently performing three cervical spine self-rehabilitation exercises can help relieve pain and gradually restore misaligned vertebrae.

Symptoms such as headaches, dizziness, tinnitus, vision loss, nerve pain, and palpitations may require visits to different specialists. However, these symptoms could all be caused by cervical spine misalignment. In some cases, the cervical spine displacement may be minimal, and X-rays or MRIs may not show any abnormalities. However, a hard spot may be felt when palpating the neck. Pressing on it may cause significant pain. This is the point where the cervical spine is “stuck.”

Each segment of the cervical spine has nerve roots that branch out, including the sympathetic nerves that regulate the heart and blood pressure. When the cervical spine nerves are compressed, it can lead to autonomic dysfunction, potentially affecting heart function. A study using Taiwan’s National Health Insurance Database found that individuals with cervical spondylosis are more than three times as likely to experience arrhythmias.

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Insomnia is also a common symptom of autonomic dysfunction. A study from South Korea found that more than 70 percent of patients with cervical myelopathy experience sleep disturbances. Clinically, it has been observed that many people who suffer from chronic sleep problems and frequently use sleeping pills have very stiff necks or cervical spine misalignment. When the cervical spine issues are addressed, their sleep quality improves.
Two years ago, I introduced a set of cervical spine self-rehabilitation exercises, which received positive feedback. In this article, I will further explain the key points of three often-used movements and address some common questions about rehabilitation exercises.

1. Press the Fengchi Point

Before performing neck exercises, start by massaging the area at the junction of the neck and skull, particularly the Fengchi point located just beneath the occipital bone, in the hollow behind the ears.

Method:

  1. Place your thumbs over both Fengchi points. After a few moments of gentle pressure, gradually move your fingers toward the area behind the ear (mastoid process) and massage.
  2. Keep your thumbs pressing on the Fengchi points while cupping your hands to hold them in place. Gently sway your head from side to side.

This movement helps loosen the muscles beneath the skull and may even assist in realigning the first cervical vertebra. Afterward, you will feel improved blood circulation in the head and neck, and your eyes will feel brighter.

2. ‘Union Jack’ Head Rotation

Method:

  1. Left Up, Right Up: Turn your head 45 degrees to the left and upward, stretching for 2 seconds, then return to the center. Repeat the same to the right and upward for 2 seconds. Perform this sequence 5 times.
  2. Left and Right: Turn your head horizontally to the left, stretching for 2 seconds, then return to the center. Repeat the same to the right for 2 seconds. Perform this sequence 5 times.
  3. Up and Down: Tilt your head back and look upward, stretching for 2 seconds, then return to the center. Lower your head downward, stretching for 2 seconds, then return to the center. Perform this sequence 5 times.
  4. Left Down, Right Down: Turn your head 45 degrees to the left and downward, stretching for 2 seconds, then return to the center. Repeat the same to the right and downward for 2 seconds. Perform this sequence 5 times.

The key to the “Union Jack” Head Rotation is to move slowly and stretch to the maximum limit, helping to open up the cervical spine. After completing one side, pause in the middle before moving to the other side. Always perform left and right movements in pairs. This exercise helps loosen the joints of all seven cervical vertebrae and is both simple and effective.

3. Turtle Head Rotation

The key to the Turtle Head Rotation is to lean your body forward as much as possible, aiming to make your neck parallel to the floor. Then, gently nod your head and rotate it.

Method:

When performing this movement, if you feel a tender or tight spot, pause there for about 7 seconds. Then, gently increase the rotation, and you will likely feel more tension; wait for another 7 seconds. Continue turning a little further, stopping for 7 seconds. Repeat this sequence 3 times. This will help loosen the locked joint surfaces. Afterward, continue gently rotating your head.

I usually prefer doing this exercise before bed or after waking up. Place your elbows on the bed to support your upper body, keeping your neck parallel to the bed. This method works very effectively for Turtle Head Rotations.

Common Questions

Q: How many times can I do these exercises in a day? Is there a risk of overdoing it?

Cervical spine self-rehabilitation exercises are very safe. The key feature of these exercises is that the movements are symmetrical on both sides, so doing them excessively will not cause the cervical spine to misalign in the opposite direction. Regardless of which side of the cervical spine is misaligned, these exercises will help it realign naturally. You can follow the recommended method and perform the exercises two to three times throughout the day.

Q: Can I do these exercises anytime, anywhere?

You can do these exercises whenever you feel discomfort in your neck. I personally like to do them before bed and after waking up, as they help relax the cervical spine and improve sleep quality. If I wake up with a stiff or slightly painful neck, doing these exercises helps me feel much more relaxed and comfortable throughout the day.

Q: Can I do these exercises if my cervical spine is currently in pain, numb, or inflamed?

Yes, you can. In fact, neck pain is not always caused by inflammation. Rehabilitation exercises that help open up locked joint surfaces typically lead to gradual pain relief.

However, it’s important to note that these exercises won’t show immediate results after just one or two sessions. You may experience recurring cervical spine misalignment due to issues like spinal displacement, degeneration, or muscle and ligament tightness. In such cases, patience is key. It’s important to consistently perform the rehabilitation exercises, as the cervical spine may take one to three months to gradually stabilize.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.