Cervical Spondylosis Exercises

Cervical spondylosis is a disease of the cervical spine which causes frequent headaches, shoulder pain and neck pain. It is a result of aging process, however, there are other causes like incorrect sitting posture or prolonged sitting hours. Lack of nutritional foods is also a contributing factor. Due to the increased stress, nowadays, the prolonged sitting hours has become its main cause. There are ways in which you can prevent the disease. If your work is for long hours in front of the computer, you must relax the muscles of your neck and shoulders, by taking frequent breaks from work. There are certain exercises for treating the severe neck and shoulder pain. Here are some of them.

Exercises for Cervical Spondylosis

There are three different ways of treating the cervical spondylosis viz., rest, exercises and medication. When the neck pain worsens, many doctors recommend surgery. However, in most of the cases, physical therapy exercises work well. When you are at work, try to keep your neck as normal as possible and avoid keeping it straight and stiff.

Circles
For performing this exercise, stand straight with a little distance between your legs and hands on your hips. Now, do half circles in the front by moving the neck from left to right. For this, you have to look towards the left side and then slowly drop the chin to your chest and again look to the right hand side. Then repeat this exercise while coming back from the right hand side to the left hand side. Repeat this exercise for around five times and remember not to do this exercise very fast. Also, do not apply jerk to your neck and perform controlled movements of the neck.

Shoulder Hunches
Stand with distance between your legs which is shoulder width apart. Now, lift up your shoulders, so that, your shoulders are in a hunched position. Then relax them again and perform almost five reputations of this exercise. In the similar manner, roll your shoulders in a circular motion (clockwise) with your hands straight along your body. Repeat this in anti-clockwise direction also. Perform five reps of this exercise.

Arm Lifts
Place your arms straight in front of you, with the palms facing each other. Lift your arms and bring them near your ears and while doing so, inhale. Do it slowly and see whether you can bring the arms close to the ears without any pain and difficulty. Perform almost eight reps of this exercise. If you are not able to do this exercise, you must consult your physical therapist.

Yoga Exercises for Cervical Spondylosis

Gomukhasana
Sit on your folded knees with one knee above the other. Keep your back straight and place your right palm on your right shoulder blade and while doing this inhale. Now take your left arm to the back and try to touch the fingers of the right palm. Remain in this position for 3 counts in your mind. Then reverse the hands and perform the asana again.

Tadasana
Stand straight and bring your feet together to do tadasana. Raise your arms over the head and inhale. Lock your fingers such that your palms face the sky. Stretch your body in an upward direction. Then, place your hands on the top of your head and exhale while doing this. Again, inhale and place your hands above your head. Perform five reps initially.

These were some cervical spondylosis exercises which can prove to be beneficial for treating the disease. It is advisable that you consult your physician as well as physical therapist, before doing these exercises.