Stretching Exercises for Bulging Disc in the Neck


Stretching exercises for a bulging disc in neck offer a natural treatment to help alleviate symptoms and mend cervical area. Exercises need to be done on a consistent basis in order to be effective. Remember never exercise to the point of pain or discomfort. Check with your doctor before embarking on any new exercise regime. Not all exercises may be for you.


Stretching exercises for a bulging disc in the neck can improve cervical area flexibility, or range of motion. This can help improve your capability of performing neck movements needed to stay aware of your surroundings such as turning your neck to see what is beside or behind you, looking up to see what is overhead and looking down to monitor your walking surface. Exercises can also improve joint lubrication by increasing blood circulation to the area, help speed up the recuperation process, reduce neck stiffness and decrease pain levels.


Numerous situations may contribute to a bulging disc in the neck. Bulging discs can result from weak stomach muscles, causing poor abdominal or core instability, living a sedentary lifestyle, poor posture, joint stiffness, improper lifting maneuvers, muscle weakness or tightness. Performing a large amount of repetitive or prolonged movements that involve improper shoulder alignment, slouching and/or bending can also cause bulging neck discs.

Chin Tucks

An exercise known as a chin tuck can be used as a stretching exercise for a bulging disc in the neck. Sit upright in a firm chair or stand while doing this exercise. Slowly pull your head back while tucking your chin. If done correctly, you will look like you have a double chin. Feel a mild stretch along the backside of your neck. Hold this position for five seconds. Slowly return your head to the original position. Repeat this flexibility exercise five times.

Blade Tighteners

Doing a stretching exercise that squeezes your shoulder blades together can help mend your bulging disc in the neck. Do this exercise while either standing or sitting upright in a firm chair. Slowly and gently pull your shoulder blades toward your back, squeezing them together as hard as possible. Hold this stretch for five seconds. Breathe normally, do not hold your breath. Slowly return your blades to the original position. Repeat this exercise 10 times.


Several items need to be taken into consideration while performing stretching exercises for a bulging disc in the neck. Consider not sitting in the same position for a prolonged period of time to lower stress levels upon the neck area. Be particularly aware of not slouching, which can increase your cervical vertebrae bend and enhance pressure on the joints. Consider doing the RICE technique which involves rest, ice, compression and exercise to help your bulging disc heal.