Cervical Spondylosis Exercises

Cervical Spondylosis Exercises

Cervical-Spondylosis

Neck pain and stiffness are all quite common in people when you are suffering from spinal osteoarthritis or cervical spondylosis, but did you realize that too much rest might exacerbate such symptoms?

To address the illness, spine physicians advise adopting a cervical spondylosis exercise regime. This may include some modest stretches, range of motion exercises and activities that keep your neck mobile throughout extended periods of bed rest.

What is Cervical Spondylosis?

Spondylosis is the other name for Osteoarthritis; hence cervical spondylosis is neck Osteoarthritis. By far, it is the most prevalent type of arthritis – a condition where bones go through a lot of wear and tear.

With time, the articular cartilage in your spinal joints degrades, and your body overreacts in an attempt to heal it. Osteophytes, or bone spurs, are developing structures that can intrude on the spinal canal in the spine. As a result, you may start facing symptoms like pain, tingling, and numbness due to insufficient space in the spinal canal.

However, this can be managed if you develop a proper routine and follow an exercise schedule regularly.

What are the different types of cervical spondylosis exercises to relieve pain?

Chin Tucks

Strengthening exercises will help to support your neck curvature.

How to perform this exercise while sitting down:

  • Make sure you are sitting in a proper posture.
  • Move your head backward while looking forward so that your chin is tucked in. Nothing should be moving beneath your head.
  • Maintain the position for 5 seconds
  • You can repeat this up to 10 times

How to do a chin tuck while lying?

  • Lye on your back with your knees bent and your feet flat on the floor.
  • Your chin should be pointed toward your chest when you look up at the ceiling.
  • Stay in place for 5 seconds. There should be a pleasant stretch from the base of your head to the back of your neck.
  • You can perform this cervical spondylosis exercise 10 times.

Side-to-side head rotation

In a seated position:

  • Make sure you are sitting in a proper posture.
  • Chin turned towards the direction of the right shoulder. You can gently bring your head into the stretch by using your hand to do so.
  • Hold on to the position for 20 seconds.
  • Chin turned towards the direction of the left shoulder. You can bring your head into the stretch by using your hand.
  • Hold the position for 20 seconds.
  • Repeat 3 to 5 times on each side

How can you do this exercise while lying?

  • Knees bent and feet flat on the floor; lie on your back.
  • Chin turned towards the direction of the right shoulder. You can gently bring your head into the stretch by using your hand to do so.
  • Hold for 20 seconds
  • Chin turned towards the direction of the left shoulder. You can stretch your head further by using your hand.
  • Hold on for 20 seconds
  • Repeat the set for 3 to 5 times.

Side Bending

In a seated position:

  • Make sure you are sitting in the proper posture.
  • Your right ear should be angled toward your right shoulder. You can gently bring your head into the stretch by using your hand to do so.
  • 20 seconds of holding.
  • Put your left ear down so it is close to your left shoulder. Once more, you can bring your head into the stretch by using your hand.
  • Repeat the whole set for 3 to 5 times.

How can you do it while lying down?

  • Knees bent and feet flat on the floor, lie on your back.
  • Right-ear proximity to the right shoulder is achieved by tilting your head to the right. You can gently bring your head into the stretch by using your hand to do so.
  • Hold for 20 seconds
  • Repeat the stretch on your left side by tilting your head so that your left ear moves near your left shoulder. Once more, you can bring your head into the stretch by using your hand.
  • Hold the position for 20 seconds
  • Repeat the exercise 3 to 5 times on each side.

What are the benefits of cervical spondylosis exercise?

  • Exercises will help to regain flexibility and increase neck movements.
  • Your neck muscles can more effectively support and stabilise the adjacent spinal structures when they are in good shape (e.g., joints and bones).
  • Increases support and stability of bones
  • Creates a great defence against spinal osteoarthritis symptoms like joint pain and stiffness.

How can Enliven Ortho and Spinal Wellness help you with cervical spondylosis?

At Enliven Ortho and Spinal Wellness, we strive to offer both men and women the most cutting-edge, scientifically-validated diagnostics and therapies to help them manage arthritis symptoms even as they age.

We help our patients cope up with various orthopaedic and bone-related issues through non-surgical means that have no side effects. We understand that every case is different and thereby provide a customized blend of treatment and physical therapies.

Contact us to discuss your spinal problem and receive a non-invasive and safe line of treatment.

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