Exercises to Help Heal C5-C6 Herniated Disk in Neck

Today’s workplace of laptop computers and cell phones — causing us to constantly look down — can do damage to the neck, causing a bulging or herniated C5-C6.

I encountered another danger — constantly carrying a heavy load — in my case my laptop with backup battery and other stuff — in a backpack hung over one (my left) shoulder. This caused my left shoulder to build up with muscle, which pulled on the C5-C6 causing to herniate. When you herniate your C5-C6, let me tell you it feels like you have come down with MS — in my case I had a feeling of electrical pain down my arms and esophagus, and numbness down my arms and legs — for months. It took years for the muscles that were built up in my left shoulder to subside, and the subsequent pulling on the C5-C6 to reside.

These days I do neck exercises to keep the neck and C5-C6 flexible.

Here are six essential stretches:

1. Chest expansion and head lift
2. Reverse pulling — hand and head in opposite direction.
3. Pull to the direction — interlock your hands and straighen your kneews then stretch forward, 1-2-3
4. Looking back at the moon — one hand supports your head, the other supports your waist — twist backwards.
5. Hips and open back — put your hands on your waist and look backwards expanding your chest — this opens your back.
6. Toe raises and arm swings, with arms straight,

Say goodbye to shoulder and neck pain with these six essential movements! pic.twitter.com/LdnbbNtvhI

— Taichi for Health (@StaminaFitnes) January 29, 2026

Here are other excellent exercises, specifically focusing on the neck:

This 3 minute neck drill will change your life.

The neck is one of the most important parts of your body but it gets stiff after long periods of sitting.

Do each of these exercises for 15 seconds, and watch how much better your neck feels afterward. pic.twitter.com/m2sd4NsvQI

— Dan Go (@CoachDanGo) January 30, 2026

Back to the back — here is another set of excellent exercises to help open up your back and relax your spine:

Stop scrolling. Your posture is begging for this.

If you sit at a desk, use your phone, or drive daily, rounded shoulders + hunchback + forward head posture are almost guaranteed.

The fix?
Do this just 3 minutes a day using your couch 👇 pic.twitter.com/Hkgbexhdpf

— Wellness Xplorer (@WellnessXplorer) January 31, 2026