Best exercises for Cervical Spondylosis

 

Cervical spondylosis refers to the age-related degeneration of the discs and joints in the cervical spine (the neck area). It is also known as cervical osteoarthritis or neck arthritis. This condition typically affects individuals over the age of 40, but it can develop earlier, especially with factors like genetics, repetitive neck movements, or injury.

Causes of Cervical Spondylosis

·        Aging: Natural degeneration of discs and joints in the neck.

·        Genetics: Family history can increase the risk of developing spondylosis.

·        Repetitive Neck Movements: Jobs or activities that strain the neck, especially poor posture or prolonged sitting.

·        Trauma or Injury: Past neck injuries, like whiplash, can accelerate degeneration.

·        Lack of Physical Activity: Weak muscles and poor flexibility increase strain on the neck.

Symptoms of Cervical Spondylosis

Neck Pain and Stiffness: Dull or aching pain in the neck, often accompanied by stiffness, making it difficult to move the neck freely.

Headaches: Often at the back of the head (occipital headaches), due to tension and pressure on the neck.

Numbness and Tingling: Sensations of numbness or "pins and needles" in the shoulders, arms, hands, or fingers due to nerve irritation.

Reduced Range of Motion: Difficulty turning or tilting the head, especially after long periods of rest.

Weakness: Muscle weakness in the arms or hands, making it difficult to grip objects or perform tasks.

 Best Exercises for Cervical Spondylosis

1. Chin Tucks

·         Purpose: Strengthens neck muscles, improves posture, and relieves neck pain.

·         How to Do It:

1.     Sit or stand up straight with your back and neck aligned.

2.     Tuck your chin gently toward your chest, making a double chin.

3.     Hold the position for 5-10 seconds, then relax.

4.     Repeat 10-15 times.

·         Benefits: Helps reduce neck strain and encourages proper alignment, preventing further degeneration.

2. Neck Flexion and Extension

·         Purpose: Improves neck mobility and reduces stiffness.

·         How to Do It:

1.     Sit or stand with a straight posture.

2.     Slowly lower your chin toward your chest (flexion), hold for 5-10 seconds.

3.     Slowly tilt your head back, looking toward the ceiling (extension), and hold for 5-10 seconds.

4.     Repeat 5-10 times in each direction.

·         Benefits: Relieves tension in the neck and helps maintain range of motion.

3. Neck Side Bending Stretch

·         Purpose: Stretches the neck muscles on each side to relieve stiffness.

·         How to Do It:

1.     Sit or stand with a relaxed posture.

2.     Gently tilt your head toward your right shoulder (ear to shoulder) and hold for 5-10 seconds.

3.     Return to the center and repeat on the left side.

4.     Perform 5-10 repetitions on each side.

·         Benefits: Increases flexibility in the neck and helps reduce tightness.

4. Shoulder Shrugs

·         Purpose: Relieves tension in the shoulders and upper neck muscles.

·         How to Do It:

1.     Sit or stand with arms at your sides.

2.     Lift both shoulders toward your ears as high as you can.

3.     Hold for 5 seconds, then slowly lower your shoulders back down.

4.     Repeat 10-15 times.

·         Benefits: Reduces shoulder and neck tension, improving overall comfort and mobility.

5. Scapular Retraction

·         Purpose: Strengthens the upper back muscles and improves posture.

·         How to Do It:

1.     Sit or stand with your back straight.

2.     Pull your shoulder blades back and down, imagining you're trying to squeeze them together.

3.     Hold for 5-10 seconds, then relax.

4.     Repeat 10-15 times.

·         Benefits: Strengthens the muscles supporting the cervical spine and helps improve posture, reducing strain on the neck.