Cervical spondylosis refers to the wear and tear of your vertebrae as well as the discs in your neck. It is considered to be a normal part of the process of ageing and usually does not cause any symptoms. However, it is often the reason behind debilitating neck pain in many people. Treatment from this condition involves keeping the neck moving with the help of neck exercises. If mobility is not maintained and the condition worsens, doctors can recommend surgery. Use the following exercises to keep your neck moving and stay healthy.
Here Are 5 Effective Exercises For Treating Cervical Spondylosis:
Exercises For Cervical Spondylosis
Moderate exercise is the best way to treat cervical spondylosis. It will help to lubricate the disks of your spine and lower the risk of degenerations of the disks. For providing flexibility and motion in your cervical spine and neck, you need to practice neck stretches specifically helpful for cervical spondylosis regularly. Also support your body with low impact aerobic exercise like walking, swimming etc.
Stand straight and stretch both of your hands in forward direction keeping them straight. Slowly move your hands and bring them near your ears. You may feel pain while doing so. There is no need to do this exercise forcefully as it can worsen the pain; bring your hand as much close to your ears as you can without putting too much pressure. Gradually your flexibility will increase and you will be able to perform this exercise without putting stress on your neck.
Neck Exercise 1
Sit comfortably and turn around your head in clockwise and anti-clockwise directions. Also tilt your neck to touch the shoulder on each side. Practice this exercise for 5 to 10 minutes 2-3 times everyday. This will strengthen the neck muscles and prevent neck pain from getting severe.
Neck Exercise 2, Front To Back, Side To Side
Sitting straight, slowly tilt your head backward. Take it backward as far as you can while keeping your eyes towards the ceiling. Hold your posture here for 2-3 seconds and bring your head back and try to touch your chest with your chin and relax slowly. Repeat this exercise 10 times. Also tilt your head from side to side so that your ear almost touches your shoulder. Repeat this exercise 5-10 times 3-4 times everyday.
Hold left side of the head with your left hand. Now push your head towards the left side as if you want to touch your shoulder. Try to resist your head from tilting. Do the same on the opposite side. Practice 10 times to strengthen the neck muscles. In the same way, put your hand on the forehead and tilt your head forward and resist the movement with pressure of your hand. In the same way, placing both the hand on the back of your head, tilt your head backward and resist the movement. Do this resistance exercises for 5-10 minutes 3 to 4 times daily.
A number of yoga postures including the Cobra and Bridge pose can be extremely helpful in stretching as well as strengthening the neck muscles. To perform the Cobra pose, lie down on your stomach and put your hands on both the side of your chest. Press down on the floor with your palms and roll your shoulders back. Now lift your upper body off the floor and press your toes and top of the feet towards the floor. Elongate your neck and try to move it back towards your shoulders. This will help to stretch your neck effectively and help to strengthen the muscles in that area.
With these simple exercises you can treat the cervical spondylosis.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.