Cervical spondylosis is a common situation caused by wear and tear on the neck’s discs and vertebrae. It may result in stiffness and limited mobility. Regular exercise can help to reduce these symptoms and improve your overall neck health. In this article, we will discuss with you the top 8 exercises for cervical spondylosis that you can incorporate into your daily routine. But always first consult with your cervical specialist doctor.
Understanding Cervical Spondylosis
Before we dive into the exercises, let’s examine cervical spondylosis and its causes in more detail. The cervical spine consists of seven vertebrae separated by intervertebral discs, which support the weight of the head and allow movement of the neck. With aging, the discs degenerate, lose fluid, and become less flexible, which can lead to bone spurs, herniation, or narrowing of the spinal canal. It can compress nerves and cause pain, stiffness, weakness, or numbness in the neck, shoulders, arms, or hands. The following risk factors for cervical spondylosis include:
- Poor posture or ergonomics
- Repetitive stress or strain
- Trauma or injury
- Smoking or alcohol consumption
- Genetics or family history
Benefits of Exercise for Cervical Spondylosis
While rest and immobilization may be necessary for acute flare-ups, prolonged inactivity can weaken the muscles, reduce the range of motion, and increase pain and stiffness. On the other hand, regular exercise can help alleviate your discomfort and improve your life quality:
- Strengthen the neck and shoulder muscles
- Improve the posture and alignment
- Increase the flexibility and range of motion
- Enhance the blood flow and oxygenation
- Reduce the inflammation and pain
- Boost the mood and well-being
However, not all exercises are suitable or safe for cervical spondylosis. You should always consult with your doctor, physiotherapist, or certified fitness professional before starting any exercise program, especially if you have any underlying medical conditions, limitations, or concerns.
Top Exercises for Cervical Spondylosis
Here are the top 8 Exercises for Cervical Spondylosis that Alleviate your Neck Pain with These Effective Exercises
Side-to-Side Neck Stretch
Neck stretches are an effective way to relieve tension and stiffness in the neck muscles. These exercises can also help improve your life quality and flexibility.
- Sit or stand with your back straight.
- Tilt your head towards your right shoulder.
- Hold the position for 10-15 seconds.
- Return your head to the center.
- Repeat on the left side.
- Repeat 10 times on each side.
Shoulder Blade Squeeze
The shoulder blade squeeze exercise can help improve posture and reduce tension in the neck and shoulders.
- Sit or stand with your back straight.
- Squeeze your shoulder blades together.
- Hold the position for 5-10 seconds.
- Relax and repeat 10 times.
Chin Retractions
Chin retractions can help improve posture and reduce tension in the neck and shoulders.
- Sit or stand with your back straight.
- Dedicated tuck your chin in the direction of your chest.
- Move your head backwards while keeping your chin tucked in.
- Hold the position for 5-10 seconds.
Relax and repeat 10 times.
Shoulder rolls
Shoulder rolls can help to reduce tension in the neck and shoulder muscles.
- Sit or stand with your back straight.
- Shrug your shoulders up towards your ears.
- Roll your shoulders back and down.
- Repeat 10 times.
Pectoralis Stretch
The pectoralis stretch can help reduce tension in the chest and shoulders, which can relieve neck pain.
- Stand in a doorway.
- Place your forearms on the doorframe with your elbows at a 90-degree angle.
- Step forward with one foot until you feel a stretch in your chest and shoulders.
- Hold the position for 15-30 seconds.
- Repeat on the other side
Neck rotations
Neck rotations can help to improve neck mobility and flexibility. To perform this exercise,
- sit or stand with your back straight.
- turn your head slowly to the left and hold on to it for 10 seconds.
- Go back to the center and do it again on the right side.
- Repeat this exercise five times
Levator Scapulae Stretch
The levator scapulae stretch targets the muscles that connect the neck and shoulders. It can help relieve tension and pain in the neck and shoulders.
- Sit or stand with your back straight.
- Tilt your head to the right.
- After that, you have to put your right hand over your left ear
- pull your head toward your right shoulder.
- Hold the position for 10-15 seconds.
- Repeat on the left side.
- Repeat 10 times on each side.
Incorporating Yoga into Your Routine
Yoga is a natural and effective way to manage cervical spondylosis. It helps to reduce pain, stiffness, and inflammation in the neck region. The following are some of the benefits of yoga for cervical spondylosis
Conclusion
Cervical spondylosis can be a debilitating condition that affects your quality of life. However, regular exercise can help manage and alleviate the symptoms of this condition. we have discussed the top exercises for cervical spondylosis, and how they can help improve your condition. Remember to consult with your healthcare provider before starting any exercise program, especially if you have underlying health conditions.
You can also book a free appointment 24*7 at Cure My Knee to consult with a Cervical Spondylosis Doctor in Delhi. The doctor will analyze your condition by seeing your previous reports, recommend some diagnostic tests and provides you with suitable solutions after that. They can treat any problem related to bones and joints in any part of the body. Cure My Knee helps several thousands of patients experience a smooth transition from diagnosis to treatment Procedure and post-surgery rehabilitation to the discharge process.
