Your cervical spine extends from the base of your neck downward seven vertebrae. If it is compressed or overextended, you could feel pain in the back of your neck or experience tension headaches. Special exercises known as the Dead Bug and Downward Facing Dog can help exercise the cervical spine and relieve pain.
Dead Bug
This aptly named exercise is called the "dead bug" because it resembles a soon-to-be deceased insect. Begin by lying on your back. Raise your legs until your thighs are pointing straight up and your lower legs are parallel to the floor. Raise your arms to be perpendicular to the floor as well. Your back should be in a "neutral" position, where your lower lumbar is flat on the ground. If you need extra support, put a small towel underneath your glutes or in the small of your back.
While keeping your elbows straight, bend your right arm back until it is at head level and bring your left knee towards your chest. At the same time, bend your left arm down and lower your right foot to approximately six inches from the ground. Alternate the movements (right arm down/left leg up and left arm up/right leg down) and then return to the starting position. Repeat this sequence 10 times to complete a set. Ensure that your elbows do not bend and your back remains neutral while performing the repetitions.
Downward Facing Dog
The Downward Facing Dog is a yoga pose that helps elongate the cervical spine. You begin by getting on your hands and knees, ensuring that your arms are underneath your shoulders and your feet are slightly outside of your hips. With your palms flat on the floor, shift your torso backwards until your glutes are over your heels. Your arms should be extended at a 45 degree angle. Take several deep breaths and then put the balls of your toes on the floor. Slowly extend your legs so that your pelvis and glutes are pointing upwards, forming a straight line between your torso and your arms. Drop your head and focus your eyes between your legs and maintain your deep breathing. Hold this position for 60 seconds and then return to your starting position. Take another deep breath and then repeat at least three times.
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