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5 Best Exercises for Cervical Spondylosis

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best exercises for cervical spondylosis

Cervical spondylosis, a common degenerative condition of the neck, can cause significant discomfort if left unaddressed. In this blog, we explore the condition, its causes, symptoms and effective exercises that can help alleviate symptoms.

What is Cervical Spondylosis?

Cervical spondylosis refers to the wear and tear of the spinal disks in the neck, leading to stiffness, pain and reduced mobility. It is often associated with aging but can also result from other factors.

Causes of Cervical Spondylosis

  • Aging: Natural degeneration of spinal structures.
  • Poor Posture: Prolonged use of computers or smartphones.
  • Injuries: Past neck injuries or trauma.
  • Genetics: Family history of neck arthritis.
  • Occupational Stress: Jobs requiring repetitive neck movements or heavy lifting.

Symptoms of Cervical Spondylosis

  • Neck pain and stiffness
  • Headaches originating from the neck
  • Tingling or numbness in arms or hands
  • Reduced neck flexibility
  • Muscle weakness in the arms or legs

5 Best Exercises for Cervical Spondylosis

Below is a table summarizing exercises, their benefits and recommended duration:

Exercise

Benefits

Duration

Neck Stretch

Relieves tension in the back of the neck

10–15 seconds, 5 reps

Neck Rotation

Enhances neck mobility and reduces stiffness

10–15 seconds, 5 reps

Lateral Neck Stretch

Stretches muscles on the sides of the neck

10–15 seconds, 5 reps

Chin Tucks

Improves posture and strengthens deep neck muscles

5 seconds, 10 reps

Shoulder Rolls

Relieves tension in shoulders and upper neck

10 rolls each direction

1.Neck Stretch

How to Perform:

  1. Sit or stand with your back straight.
  2. Gently tilt your head forward, bringing your chin toward your chest.
  3. Hold for 10–15 seconds.
  4. Return to the neutral position and repeat 5 times.

 

Benefits: Relieves tension in the back of the neck and improves flexibility.

2.Neck Rotation

How to Perform:

  1. Sit upright with your shoulders relaxed.
  2. Slowly turn your head to the right as far as comfortable.
  3. Hold for 10–15 seconds.
  4. Return to the center, then turn to the left and hold.
  5. Repeat 5 times on each side.

 

Benefits: Enhances neck mobility and reduces stiffness.

3.Lateral Neck Stretch

How to Perform:

  1. Sit in a chair and keep your back straight.
  2. Tilt your head to the right, bringing your ear toward your shoulder (without lifting the shoulder).
  3. Hold for 10–15 seconds.
  4. Return to the center and repeat on the left side.
  5. Perform 5 repetitions on each side.

 

Benefits: Stretches and relaxes the muscles on the sides of the neck.

4.Chin Tucks

How to Perform:

  1. Sit or stand with a straight back.
  2. Gently pull your chin backward as if making a “double chin.”
  3. Hold the position for 5 seconds.
  4. Relax and repeat 10 times.

 

Benefits: Improves posture and strengthens deep neck muscles.

5.Shoulder Rolls

How to Perform:

  1. Sit or stand with your arms relaxed at your sides.
  2. Roll your shoulders upward, backward, and downward in a circular motion.
  3. Perform 10 rolls in each direction.

 

Benefits: Relieves tension in the shoulders and upper neck.

FAQs

1. Is cervical spondylosis curable?

While it cannot be entirely cured, its symptoms can be effectively managed through exercises, therapy and lifestyle changes.

2. Can cervical spondylosis lead to serious complications?

In severe cases, it may compress nerves or the spinal cord, leading to neurological symptoms. Early management can prevent complications.

3. Are there any activities to avoid with cervical spondylosis?

Avoid activities that strain the neck, such as prolonged smartphone use, heavy lifting or high-impact sports.

4. How long does it take to see improvement with exercises?

Most people notice improvement within a few weeks of regular practice, but consistency is key.

5. Should I consult a doctor before starting exercises?

Yes, it’s advisable to consult a healthcare professional to ensure the exercises are safe for your specific condition.

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Conclusion

Cervical spondylosis can significantly impact daily life, but incorporating the above exercises into your routine can bring noticeable relief. At Ashoka International Pain Management Centre, we specialize in tailored pain management programs to help you live pain-free. Consult our experts today for a personalized treatment plan.

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