SELF EXERCISES IN CERVICAL SPONDYLOSIS

Hey everyone in my last blog I talked about cervical spondylosis, its causes, symptoms, and few methods of treating it. Now in this blog, I will be talking specifically about the exercises by which you can help in relieving your pain; you experience in this condition.

Now you all must be thinking that can cervical spondylosis gets cured by certain exercises? So the answer to your question is that the bony changes i.e. the formation of bone spurs or the degeneration caused to your disk cannot be reverted but Yes you get relief from your pain by performing certain sets of exercises and you can lead a normal life free from all the hassles you face during this condition.

We divide the Cervical Exercises mainly in 2 broad categories:

1. Isometric Exercises or Strengthening Exercises
2. Stretching Exercises

ISOMETRIC EXERCISES includes following exercises:

1. Neck Extension And Flexion:

Sit on the chair comfortably with low back supported. Clasp your hands and then put it at the back of your head and apply gentle forward pressure. To counter the resistance from hands apply similar force from head and neck backward, keeping in mind the head and neck should not move. Likewise, for neck flexion, apply gentle backward pressure on the forehead with your clasped hands and forward pressure to be applied from head and neck. Hold the position for 5-10 seconds and repeat it for 10 times.

2. Side Bending/ Lateral Flexion Of Neck:

Patient in erect sitting or standing posture. Place your hand just above the ears and put pressure with hands on head and a counter-force is applied by the head to hand. Repeat it for both the sides. Hold the position for 5-10 seconds and repeat it for 10 times.

3. Shoulder Shrugging:

Shrug your shoulders i.e pull it up. Hold it for 5-10 seconds. Repeat it 10 times.

STRETCHING EXERCISES

1. Pectoral Stretch:

Stand along the corner of a room. Place both your forearms with shoulders and elbows at 90 Degrees of angle on each side of the corner. Now bend a little forward thus putting a stretch over chest or pectorals. Similarly can be done by standing in the middle of a doorway.

Pectorals corner stretch

Pectorals doorway stretch

2. Side Stretching:

Sit on the chair. Hold the chair from down by your left hand to keep left shoulder down, put your right hand over your head and pull it towards the right shoulder thus stretching the left side flexors. Hold it for 10-15 seconds and repeat it for 5-10 times. Repeat the same procedure for right side flexors.

Source: Wikipedia