Can neck disc be prevented by exercise? Cervical disc herniation is one of the common problems that can lead to severe pain and discomfort in the neck and shoulder area. This disease usually occurs for various reasons, including excessive pressure on the neck, age, and genetic factors. Note that there is no exercise to prevent cervical disc disease. ### Stretching the shoulders Start this exercise by standing straight and holding your hands behind your head with your fingers interlaced....slowly pull your hands up and continue until you feel a good stretch in the muscles in front of your shoulders....hold this position for at least 15 seconds and then return to the standing position....repeat this exercise 4 to 5 times....after a few days you will feel a significant improvement in your neck pain...## This exercise helps improve posture by stretching the upper neck....to start, stand straight with your legs apart and pull your chin forward to feel the stretch at the base of your head and top of your neck....hold this position for at least 5 seconds and then return to normal position....repeat the steps at least 10 times....you may feel uncomfortable at first, but over time you will feel pain.... Blades For this exercise, sit on a chair with your feet flat on the floor....press your chest forward to straighten your back....keep your shoulders and ears in line and bring your hands to your shoulders with elbows bent....move your arms back to squeeze your shoulder blades together....hold this position for at least 10 seconds and then reduce these steps to normal 5 times a day..... ### Towel Neck Stretch For this exercise, start by sitting up straight and place a towel behind your neck....hold the end of the towel in each hand and look up or at the ceiling, extend your neck and slowly stretch your neck as you pull the end of the towel forward....then you can stretch the towel while looking down or at the floor.... Repeat this exercise 5-10 times.... ### side of the neck This exercise helps relieve tension in the neck joints.... Start by sitting straight and relaxed with your shoulders.... Then tilt your head until your ears are close to your shoulders.... Hold this position for 30 seconds on each side and repeat this method 3 to 5 times a day....