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Hi, Liz: I have visited a physical therapist for cervical spondylosis and a herniated neck disc. I don't have a lot of pain from the neck problems, but it is affecting the nerves in my legs and arms because the neck herniation is pressing on my spinal cord. I'm including a web site that shows the exercises that the physical therapist advised. I've been doing the exercises for 5 months and my neck is much stronger. You may check with your doctor to see if they would be helpful and safe for you.  Good luck! Sarah