Cervical Spondylosis Exercises
Disclaimer: These groups of exercises do not intend to substitute for any that may have been prescribed by your doctor. If you experience any discomfort or pain while performing these activities, stop immediately and seek medical attention. It is advisable to do these exercises and yogasanas under supervision.
Given below are a group of isometric exercises and yogasanas that may be beneficial to relieve and prevent neck pain. These exercises, in general, helps to build strength, flexibility, and increase the range of motion.
Isometric exercise:
They help to strengthen the neck muscles. In isometric exercise, there is very little or no joint movement. In these exercises, the hand provides resistance. It is important to begin these exercises in an erect position. So, sit up straight and slightly tuck your chin before beginning.
Neck extension - Place your palms at the base of the head and apply light forward pressure. Meet the resistance of your head and neck.
Side bending - Sit erect with your head in a neutral position; place your palms above/around the ear. Apply light pressure with the hand and meet the resistance with the head.
Neck flexion - Place the index and middle fingers of both your hands in between your eyes, and apply light backward pressure, meet the resistance with your head and neck.
Flexibility exercise:
These exercises help to relieve spasm and improve neck mobility.
Neck flexion: Sit erect; bend your head forward, try to touch your chin on your chest. Hold for 5 seconds. Repeat 8-10 times.
Neck extension - Take your head back so that your chin is pointing upwards. Repeat 8-10 times.
Neck rotation - Sit erect; then first turn your head slowly to the right. Move it back to the forward position. Relax. Then move it to the left. Repeat 8-10 times.
Neck side bend: Sit erect; tilt your head so that your right ear moves toward your right shoulder. Then tilt your head so your left ear moves toward your left shoulder. Make sure you do not rotate your head while tilting or raise your shoulder toward your head. Repeat this exercise 8-10 times in each direction.
Yogasans:
Following are some of the common yogasanas which are suggested for patients having CS, however, patient should not attempt these without the guidance of a trained yoga teacher.
Bhujangasan:
Naukasan:
Dhanurasan:
