Cervical spondylosis, also known as neck arthritis, is a common age-related condition that affects the joints and discs in the neck. In this condition, the person experiences degeneration of the cervical spine that causes pain, stiffness, and discomfort in the neck and the shoulder. The condition can be managed with the help of appropriate cervical spondylosis treatment.
Best 5 Exercises for Cervical Spondylosis
The following are the top 5 exercises to contribute to your cervical spondylosis treatment while alleviating your symptoms and facilitating a faster recovery.
1. Neck Tilts
It is an easy exercise to do while sitting on a chair. All you have to do is find a comfortable chair where you can keep your neck and back straight. Tilt your neck slowly towards your right shoulder, leading with the ear. Slightly stretch your neck muscles until you can handle the pain. Hold in that position for 10 to 15 seconds, then return to the centre. Now, repeat the same on the other side and repeat the entire exercise 2-4 times. It helps improve neck muscle flexibility and reduce stiffness.
2. Neck Retractions
Start this exercise by maintaining a straight posture, with your spine uncrossed, while sitting or standing. Create a double chin by tucking your chin towards your chest very gently. You will feel a stretch at the back of your neck. Stay in the position for approximately 5-10 seconds to feel the muscle stretch. Repeat the same posture 10-15 times to strengthen the back muscles of your neck.
3. Shoulder Blade Squeeze
To perform this exercise, you will need an armless chair or stool to sit and maintain good posture. Now, squeeze your shoulder blades together as if you are trying to hold a pencil between them. Stay in that squeeze position for approximately 10–15 seconds, then relax your muscles. Repeat the same exercise 10-15 times to relieve tension in the neck and maintain good posture.
4. Neck Rotation
It is a very simple exercise, as the name suggests. However, it is crucial to perform this exercise with proper posture to avoid injury. To begin with, sit or stand while keeping your spine straight to maintain good posture. Slowly rotate your head to one side while looking at your shoulder and feeling stretched. Repeat the same on the other side while holding the position for 15-30 seconds. Perform 5-10 sets on each side to improve your neck’s flexibility and range of motion.
5. Cervical Isometrics
This exercise helps strengthen the neck muscles by contracting them without moving the joints. To perform this exercise, sit or stand in a straight position, place one hand on the side of your head, and attempt to turn your head to the side against the resistance of your hand. Hold the position for 5-10 seconds, and repeat the same on the other side.
Conclusion
While performing any exercise during cervical spondylosis treatment, always take guidance from your healthcare provider. If things become more serious, contact the experts at renowned wellness centres, like ANSSI Wellness, who will help you overcome your spondylosis symptoms with their 100% non-surgical treatment.
You may also like to read: Lower Back Pain Top 5 Risk Factors: Navigating the Landscape
