Pain and stiffness in the neck are often caused due to Cervical Spondylosis which occurs due to wear and tear of the cervical discs of your spinal cord. At times, you may also experience numbness or tingling sensation or no sensation at all. The condition worsens with age. The degeneration of the cervical discs that work as a padding for the cervical discs causes the cervical vertebrae to rub against each other resulting in frictional pain.
Exercising retards the degeneration of the cervical discs. It stimulates the spinal cord and the nervous system and helps in relieving the symptoms of cervical spondylosis caused due to postural defects.
Exercises For Cervical Spondylosis
Neck Rotation
The neck rotation exercise is a low impact exercise that is easy to perform. This movement of the neck results in stimulating the cervical discs and slowing down their degeneration which is one of the leading causes of the development of Cervical Spondylosis. To perform the neck rotation exercise, gradually turn your head to one side, which can be your right side. Rotate it to the maximum extent possible on this side.
Let your head remain in the turned position for as long as you can (probably 30-60 secs). When it starts hurting, return your head to the mean position, i.e. facing the centre. Repeat the exercise on the left side. Perform this exercise 10 times daily. You can also do more of this exercise if you want to.
Chin Movement
Moving your chin in a vertical manner is seen to be beneficial in the treatment of cervical spondylosis. By moving your chin up and down, the cervical vertebrae are relaxed. In a person suffering from cervical spondylosis the cervical vertebrae press and rub against each other leading to pain and discomfiture in the cervical region. By performing this chin movement exercise, the vertebrae get an opportunity to stretch out and relax.
Sit or stand in a relaxed position and drop your chin gradually downwards, till your chin touches your neck. Remain in this position for sometime and return your head to the normal position, i.e. facing forwards. Repeat this exercise 10 times daily. You can do more of this exercise according to your convenience.
Head Tilting
Head Tilting exercise is one of the most effective exercises to tone the muscles of your neck, improve blood circulation in the head and neck region and relax stiffened vertebrae in the cervical region, thereby providing relief from the neck stiffening caused due to cervical spondylosis. Tilt your head to your left side, then to your right side, and then towards the ceiling and towards the floor.
Isometric Neck Resistance
The Isometric Neck Resistance exercise exerts pressure in a beneficial way on the neck region so that the muscles and the vertebral column of that region are stimulated to function better and prevent degeneration of the spinal discs of the neck region.
Place your palms on your forehead and try to move your head forward, while trying to resist the movement with your palms. This exercise provides great relaxation in the neck, forehead and shoulder region. Perform this exercise 5-6 times daily.
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.