Scalene stretch
It is a specific exercise used to treat cervical radiculopathy. It not only decreases the pain, but also helps reduce the risk of recurrent disc herniation.
How to do it:
- Sit up and relax your shoulder muscles.
- Place one hand on the vertex (back of your head). Gently lower and tilt your head at a 45-degree angle to look into your armpit.
- Hold your head in this tilted position for 25-30 seconds.
- Take rest and repeat 3-5 times throughout the day.