23 Best Exercises for Cervical Spondylosis

A common age-related illness affecting the joints and discs of your cervical spine, or neck, is called cervical spondylosis. Cervical osteoarthritis and neck arthritis are other names for it.

The condition is caused by cervical spine degeneration, which results in pain, stiffness, and tension in the shoulder and neck. The correct therapy may be helpful in the management of cervical spondylosis.

Exercises can help manage your cervical spondylosis and greatly improve the condition along with the therapy recommended by your doctor.

Introduction:

Exercise is an important part of physiotherapy treatment because it reduces stiffness in the neck, strengthens weak neck muscles, and speeds up the healing process for cervical spondylosis. Cervical spondylosis is the common term for age-related degeneration of the spinal disks in your neck area.

Stretching gently is necessary for relaxing and healing muscles. It improves blood circulation, reduces tension, and improves flexibility in the neck region. Frequent practice can improve neck health overall and help manage the symptoms of cervical spondylosis.

Why do people have cervical spondylosis?

When we age, the disks and joints of our cervical spine, or neck region, slowly degenerate. This condition is also known as cervical spondylosis or arthritis of the neck. Cervical spondylosis is the medical term that refers to aging-related, wear-and-tear changes in the cervical region.

The most common symptoms of cervical spondylosis are neck pain and stiffness, while many people with the condition have no symptoms at all. When conservative treatment is applied, such as medication and physical therapy, cervical spondylosis usually improves.

A frequent condition that becomes worse with age is cervical spondylosis. If you suffer neck pain, you are more likely to have cervical spondylosis than 80% of those over 60. The development of cervical spondylosis changes from person to person and is affected by multiple factors, including genetics, occupational stressful situations, and previous neck injuries. To choose the “best exercise for cervical spondylosis,” which targets particular symptoms and improves neck function overall.

What causes cervical spondylosis:

Bone spurs: The body attempts to develop more bone to strengthen the spine, which leads to large bone growth. However, the additional bone may put pressure on sensitive spots of the spine, such as the spinal cord and nerves, which could hurt.

Dehydrated spinal discs: To deal with the force of lifting, twisting, and other actions, your spinal bones have thick, pad-like cushions called discs between them. These discs can become damaged. The gel-like components of these discs may dry out with time. As a result, there may be pain as your spinal vertebrae rub against one another more.

Herniated discs: Breaks in the spinal discs might allow the inside cushioning material to leak out. The chemical may put pressure on the spinal cord and nerves, causing symptoms like numbness in the arms and pain that travels down them.

Injury: An injury to the neck, such as that suffered in a vehicle accident or after a fall, may speed up the stages of aging.

Ligament stiffness: As you age, the strong cords that connect your spinal bones may get even more rigid, affecting your neck’s range of motion and giving you a tight feeling.

Overuse: Heavy lifting and repetitive motions are part of some jobs and activities (such as construction work). This may result in excessive wear and tear on the spine by applying additional pressure.

Signs and symptoms:

Neck pain affects most people. But sometimes, the pain will radiate to other areas, including the shoulders or head.

Other signs and symptoms of cervical spondylosis include;

• Stiffness in the neck
• Swelling
• Headache
• Difficulty walking
• Changes in posture
• The sound of popping that happens as you turn your neck

Also, there could be a loss of coordination and weakness in the arms and legs.

The blood vessels sometimes contract as a result of these changes. This may affect the blood flow to the brain, which could lead to feeling dizzy and even falling experiences.

How is cervical spondylosis diagnosed?

Cervical spondylosis diagnosis includes the following;

• Medical History: Your symptoms and medical history are checked by a physician.
• Physical Examination: A doctor looks for stiffness, pain, and range of motion in your neck.
• Imaging: To look at the cervical spine and verify the diagnosis by identifying spinal abnormalities and potential nerve compression, X-rays, CT scans, or MRI scans are frequently performed.

What are the advantages of exercising with Cervical Spondylosis?

The following are the benefits of regular exercise for cervical spondylosis:

• To increase neck movement, and reduce stiffness.
• They may reduce pain and soreness in the neck.
• Improve the flexibility of neck muscles that have become tight due to cervical spondylosis.
• Helps to improve weak neck muscles.
• Some cervical spondylosis exercises help with posture, which reduces the load on the neck.
• Regular exercise helps stop the condition from getting worse.
• They improve daily functioning and general well-being.

How to decide if your level of exercise is right for you:

You should pay attention to your pain level when exercising, especially at the beginning. It’s possible that these workouts first make your symptoms slightly worse. But with continued practice, they should become easier and provide improved neck mobility.

You can figure out how you’re exercising at a suitable level with the help of this guide. It will let you identify the right degree of pain or difficulty.

Developing a pain scale from 0 (no pain) to 10 (the highest pain you have ever experienced) can be useful. For example;

• A Pain level of 0 to 3 is minimal pain
• A pain level of 4 to 5 is reasonable pain.
• A pain level of 6 to 10 is severe pain.

Pain experienced when exercising:

Try to keep the scale of your pain between 0 and 5. If your pain passes this limit, you can modify the exercises by:

• Reducing the number of repetitions of a particular movement
• lowering a movement’s speed
• Extending the time between movements for rest

Pain following physical activity:

Your neck pain shouldn’t get more severe as a result of exercise. However, as the body adjusts to new movements, trying out new exercises can lead to temporary muscular pain. This type of pain should go away fast, and the morning following your workout, the pain shouldn’t be any worse.

Why Exercise Is Important for Treating Cervical Spondylosis:

Your neck helps you move and supports the weight of your head. So, stretching and strengthening exercises are important, just as they are in preventing or reducing neck pain in the cervical region. These workouts provide many advantages. Simple neck exercises, for example, can help strengthen and develop the muscles, stabilize and support the surrounding spinal structures, and lower the risk of degenerative disorders.

For people with cervical spondylosis, physiotherapy plays an important role because it can help manage pain while improving function without requiring costly procedures like surgery. Physical therapy may also help prevent future neck degradation by promoting better posture and reduced neck strain. Together with a physiotherapist, you can create a personalized treatment plan that improves your quality of life by considering your unique requirements and goals.

Best Exercises for Cervical Spondylosis:

The right exercises for cervical pain can change based on the needs and level of pain of the person being treated. Physiotherapy may help choose a suitable fitness program.

Head turn

• Maintain a straight back and neutral shoulders while seated in a chair.
• Maintaining a straight chin, lean the head to one side to look like you’re looking over your shoulder.
• Contract the neck muscles gently.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.
• Now do the same exercise again on the other side.

Side-to-side head tilt stretches

• Keep your back and neck straight while seated in a chair.
• Starting with the ear, gently turn the neck in the direction of the shoulder.
• Stretch your neck muscles slightly.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.
• Now do the same exercise again on the other side.

Neck Retractions

• To begin this exercise, you sit or stand with your back straight and your spine relaxed.
• Gently pull your chin into your chest to create a double chin.
• The pressure will be felt in the base of your neck.
• To feel the muscular stretch, hold the pose for a few seconds generally.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Shoulder Blade Squeeze

• Keeping your arms by your sides, take a seat, or stand up.
• Do not shrug, instead, keep your shoulders down and relaxed.
• At the beginning, place your elbows at your sides, bent 90 degrees.
• While pressing your shoulder blades together, shift your elbows and shoulders back.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Neck roll

• Start by taking a comfortable seat.
• Look to the right with your head as long as your neck muscles begin to gently stretch.
• Slowly rotate your head clockwise after a few seconds.
• When you come to your left shoulder side, hold for a short moment.
• Your neck muscles should once again feel a bit stretched.
• Finish the clockwise round.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Rolls of the shoulders

• Sit comfortably to begin.
• Keep your arms in a relaxed position.
• Your shoulders should be raised toward your ears.
• Squeeze the shoulders together by pulling them back.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Prone cobra exercise

• Place a pillow over your forehead while you’re face down on the ground.
• Raise your arms, head, and chest.
• Keep your elbows positioned sideways.
• Squeezing the shoulder blades together tightly.
• Eyes looking up and extending the neck, keep the forehead upward to the ground.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Upper Trapezius Stretch

• Begin by taking a comfortable seat.
• Place your left hand over your head’s right side.
• Carefully press down.
• Put pressure on your head in the direction of your shoulder.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.
• Now do the same exercise again on the other side.

Neck Isometrics

• Begin in a comfortable sitting position.
• Put your palm on your forehead.
• Use your neck muscles to resist the pull.
• Hold for a few seconds.
• After that, go back to the neutral posture.
• Then relax.
• Putting pressure on your head’s side.
• Now switch sides.
• Putting pressure on your head’s back.
• Repeat this exercise.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times on all sides.

Shoulder Shrugs

• Stand up straight with your feet shoulder-width away.
• Maintain your hands by the sides of your body.
• Keep your chin up and face forward while bending your legs slightly.
• As you inhale, raise your shoulders to your ears.
• Take your time moving in this way.
• Take a deep breath out and lower your shoulders.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times on all sides.

Cat-Cow

• Begin by placing your hands in the tabletop position on the ground.
• Make sure you have a straight back.
• Use both hands and feet to keep yourself grounded.
• Inhale deeply, raise your head and let the air fill your stomach.
• Hold this position for a short while.
• Then exhale, turn your back to face upward, and bring your chin up into your chest.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Neck Extension

• Take a seat with your back straight.
• Take a breath, slowly bend your neck back, and look up at the sky.
• Hold this position for a few seconds.
• After you’ve exhaled, take a neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Supine retraction

• Resting on your back and positioning your head neutrally.
• Press down your chin to bring your head down to its resting surface and pull it in.
• Make sure your neck feels stretched in the middle and the front.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Prone Head Lifts

• Resting on your elbows, lift your head, shoulders, and chest while lying face down on a stable surface.
• Make sure that you retract your head as you raise it to the head-neutral position. (Put your chin there)
• Then keep raising and lowering your head as high as you can to try to keep your eyes up.
• As your head lowers all the way, your chin should rest on, or very near, your chest.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.
  

Supine Head Lifts

• Start with a relaxing resting position on the ground.
• Raise your head off the ground completely and bring your chin up to your chest.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Downward-Facing Dog

• With your knees under your hips and your wrists under your shoulders, get down on your hands and knees.
• To raise your hips and straighten your legs, flex your toes below and push back with your hands.
• Extend the fingers and apply pressure from the forearms to the fingertips.
• Extend your upper arms outward to lift your collarbones.
• Relax and allow your head to down as you shift your shoulders from your ears to your hips.
• To relieve your arms of the weight bearing on your body, gently contract the quadriceps muscles.
• The position becomes much more of a resting pose with this action.
• Keep your upper body up high, bring your heels into the ground, and turn your thighs inside.
• Bring yourself forward to a plank position to make sure that the spacing between your hands and feet is correct.
• Both of these positions should have the same amount of space between the hands and the feet.
• In Down Dog, do not step the feet toward the hands to get the heels on the floor.
• Return to your hands and knees while releasing your breath and bending your knees.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Bow pose

• With your hands lying on either side of you and your lower jaw resting on the floor, lie flat on your abdomen.
• As much as you can, raise your heels to your glutes while bending your knees.
• Grasp the outside of your ankles and extend your palms backward.
• Lift your heels toward the ceiling as you take a breath, lifting your upper body, thighs, and chest off the ground.
• To make the stretch stronger, try lifting your heels while keeping your lower back pressed into the floor.
• Shift your shoulders away from your ears and look forward.
• Hold this position for a few seconds.
• Gently drop your thighs to the floor, followed by the rest of your body, so you can let out a breath.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Levator Scapulae Stretch

• Sit up straight on a chair and hold on to the chair’s edge with one hand.
• Before pulling your chin into your chest, turn your head to the side that is opposite your extended arm.
• Holding onto the back of your head with your free hand, slowly press it down until you feel a stretch and a hold.
• During the workout, make sure your back keeps straight.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Chair Rise

• Place your feet hip-width apart and take a seat in a supportive chair.
• Pull your belly button inward toward your spine while sitting upright and with proper posture.
• Lift your thighs from the chair and stand up by placing your hands on them and squeezing your thigh muscles.
• Hold this position for a few seconds.
• Then return to your seat carefully.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Arm lifts

• Begin in a comfortable standing position.
• Now, extend your arms straight out in front, palms facing forward.
• Now, while taking a deep breath, raise the arms and bring them to fit your ears.
• Take it slow so as not to cause yourself any pain.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Neck flexion

• With your feet shoulder-width apart on the ground, take an upright position on the edge of a seat.
• Activate your inner core and hold your head in a neutral position.
• Holding onto the sides of the seat can help you set your shoulder blades.
• Move your head down and look at your belly button.
• Hold this position for a few seconds.
• To put your head back in neutral, keep your eyes on the belly button and extend your back away from your tailbone.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Doorway stretch for the neck

• The doorway pectoral stretch requires standing in front of an open door frame.
• Bend forward and feel the stretch over your chest and in front of your shoulders as you place your hands and forearms at shoulder level on either side of the doorway.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Chest expansion stretch

• Start with arms behind the back and hands behind the head to perform chest stretch.
• Your arms should be raised and positioned behind your head in the first position, and your elbows should be pulled back as far as possible.
• In the second, both hands are behind the back, reaching to try grasping each forearm or elbow.
• While performing these neck exercises, squeeze your shoulder blades together and maintain your spine straight.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise 5-10 times.

Suggestions on Safe Exercise for People with Cervical Neck Pain:

While doing any of these exercises, it’s important to be mindful of your technique and any health limitations. The purpose of these stretches is to help you manage and get rid of neck pain, not make it worse.

• Begin slowly:

You should progressively raise the intensity of your stretching and strengthening workouts. This reduces the chances of putting unnecessary stress or pressure on the neck muscles.

• Pay attention to your body:

Be aware of any areas in your neck that are painful, inflammatory, or injured. identify your pain level and adjust your training routine properly. So you need to get professional advice from your doctor.

• Apply the Right Posture and Technique:

Posture and technique are important for getting greater results when completing any activity. Because it also helps you move more effectively, increase your range of motion, perform better, and lower your chance of injury.

What precautions Must Be Taken When Exercising?

• For advice on a customized workout program, consult a physical therapist.
• To avoid injury, make sure you complete exercises with the correct technique.
• Recognize your body’s limitations and modify activities as needed.
• For long-lasting effects, keep to a regular exercise routine.
• Don’t overwork yourself; take breaks as needed.
• Your neck should be slightly bent and stretched.
• Do keep your posture straight when standing and sitting.
• Aim to move your neck without jerking.
• Stay away from painful exercise.

When you not to do exercise?

• If Exercise is painful stop the exercise
• Before beginning any fitness program, speak with your healthcare doctor if you have any other medical problems that could make exercise dangerous.
• You’re feeling sick.
• Severe burning in the muscles or blurred eyesight.
• Fever
• Headache

Risk factors:

Cervical spondylosis can be worsened by factors other than age.

Some of them are;

• Injury to the neck
• Age: As people age, cervical spondylosis is a common condition. As you age, your chance of getting cervical spondylosis increases.
• Jobs: Tasks including heavy lifting, holding your neck uncomfortably for a period, or constantly moving your neck in the same way all day long can cause repetitive stress on your neck.
• Genetic factors (cervical spondylosis in the family)
• An inactive lifestyle
• Overweightness- Obesity
• Smoking
• Joint wear and strain caused by frequent trauma or overuse

How might cervical spondylosis be avoided?

Cervical spondylosis may not be preventable, however, you can reduce your risk by doing the following things:

• Stay physically active.
• Maintain proper posture.
• Whenever you exercise or play sports, be sure you use the correct technique and equipment to avoid neck injuries.
• Prevent injuries to your neck.

When to see a doctor?

Consult your doctor and get medical help immediately if you experience a sudden onset of numbness or tingling in your arms, legs, or shoulder, or if you lose control over your bladder or bowel movements. Even after a few days of self-care, if symptoms do not get better then you can consider visiting a doctor.

You could consider arranging a visit with your doctor if the patient’s pain and suffering begin to interfere with your regular activities Along with neck pain, there are signs of an infection, such as fever or feeling unwell. Although age is frequently the cause of the disease, some therapies may reduce stiffness and pain.

Summary

The ligaments, discs, and vertebrae in the neck or cervical spine degenerate as a result of cervical spondylosis. Recovery from cervical spondylosis requires gaining strength and mobility. exercise will help with tissue repair and allow you to resume your activities.

Many symptoms can arise from cervical spondylosis. Many patients find that self-care techniques and lifestyle modifications help reduce symptoms and stop cervical spondylosis from getting worse.

It could take some time for you to get back to your regular workout routine, and at first, results might not be visible right away. However, a slow return to regular exercise is the best course of treatment for cervical spondylosis patients to achieve both short- and long-term positive results. Many neck-stretching exercises may help in the relief of pain and stiffness.

A doctor may recommend medicine, physical therapy, or other therapies, such as surgery if self-care is unsuccessful. It can also be advantageous to make some lifestyle adjustments, such as controlling your weight or, if relevant, giving up smoking.

FAQs

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Author: Dr.Bhoomika Bariya