Cervical spondylosis is an age related degenerative disease of the spine of neck. In recent years its incidence has increased with our changing sedentary lifestyles particularly with computer users. The symptoms of cervical spondylosis include neck pain and limitation of movement, pain radiating to hands, giddiness and decreased strength of hands. In moderate cases, exercises have proved to be an effective way of managing the symptoms. Some of the most effective and simple exercises for cervical spondylosis are as follows:
4 Best Exercises For Cervical Spondylosis
Useful for cervical spondylosis specifically in patients with a head forward posture. For chin tuck, begin with the sitting or standing posture with back straight.
Keeping your chin parallel to the floor, without arching your neck, pull your chin and head back. Hold (10 – 30 seconds) and relax to the neutral position. Repeat 5- 10 times.
Neck Movement Exercises
Helps in increasing and maintaining the neck range of motion. Can be performed in sitting or standing position. With back straight, try and touch your chest with your chin as much as you can, hold the position for a few seconds and relax.
Next, move your chin away from the chest and try and look at ceiling without arching your back, hold and relax. Side bending of the neck can be done by trying to touch the shoulders with ears on each side (without raising your shoulders).Similarly, side twisting of neck can be achieved by trying to move chin towards the shoulders. Repeat 4-5 times.
Isometric Neck Exercises
This exercise is useful for strengthening of the neck musculature. In this exercise no movement occurs and the muscles undergo isometric contraction. Begin with placing your palm on the lateral side of the head just above the ears and try to bring your ear to your shoulders with the palm resisting any head movement.
Hold for a few seconds and relax. Repeat the same with the other side of head and front and back of the head. For front and back use both the palms. Repeat the exercise 4-5 times.
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Shoulder and Arm Exercises
The shoulder and arm exercises aim at muscle strengthening, stretching and strengthening. Place your legs shoulder width apart with arm on side and try and touch your ears with your shoulders without moving your neck, hold the position for a few seconds and then relax. Repeat the exercise 8-10 times.
After this place your hands on your shoulders and rotate your shoulder both clockwise and anti-clockwise. Repeat 5 times.For arms, begin with stretching your arms straight in front of you and then rise it to bring it near your ears. Repeat 8-10 times. Nerve stretching exercise may be performed by an expert to relieve the symptoms of nerve compression like pain and parasthesias. Life style modification like proper sitting, sleeping and working postures are helpful.
Neck collar is to be given in the acute stage when the pain is unbearable as it provides not only support but a little bit of traction to relieve the nerve compression. Medications and physical agent modalities may also be used. Rest and pain relief are the mainstay of treatment in acute stage and exercises should begin only after an expert consultation and or when the pain decreases.