Activity with underlying cervical instability

Do

  • Give your neck opportunities to rest throughout the day.

  • When lying down, make sure the curve of your neck is cradled.

  • When sitting, make sure your head is supported.

  • Build breaks into your day so you have some time to rest in the supported positions above.

  • STACK YOUR SPINE! At all times, be thinking about the alignment of your body. “Knees over feet and knees unlocked, hips over knees, shoulder blades drawn down your spine, gently pull belly button to spine, ears over shoulders, back of head long.”

  • Driving: Pull the seat of your car up closer to the steering wheel so your elbows can rest by your side and you don’t have to reach to operate the wheel. This will help stack your spine as above. Consider utilizing neck brace when you are a passenger in a car, keep head back and against headrest at all times

  • Cradle your head/neck when changing positions so your neck muscles don’t have to work so hard.

  • Get a good pillow that supports the curve of your neck when you sleep.

  • Consider utilizing neck braces to allow spasmed neck muscles to relax as needed.

  • Do your cervical spine exercises as directed by your PT...daily.

Don’t

  • Sit or stand with poor posture.

  • Exercise with your head in dependent positions (hands/knees, planks, prone on ball, leaning poses in yoga, forward reaching on a bike, be careful with swimming)

  • Do exercises with resistance until your core is well toned and strong

  • Clench your teeth

  • Demonstrate your hypermobility, crack your neck, move your head through an extreme range

  • Go on roller coasters, bumper cars or engage in extreme sports without medical clearance.

  • Look down at your phone or computer, bring them up to eye level instead (place computer up on a stack of books so you are looking at the top of the monitor)

Please note: Wendy4Therapy is not a medical doctor and is not licensed to provide an official medical diagnosis. Education provided here is for your information only, and it is expected that you visit a medical practitioner who is licensed to provide a diagnosis for further exploration. Wendy4Therapy can take you through the diagnostic criteria but cannot formally diagnose EDS or related conditions. Please do  not reproduce without permission. This is GENERAL and not intended to be customized for individual patients. Please follow consultation and recommendations of your healthcare provider for specific treatment protocols.