11 Best Exercises for Cervical Spondylosis

Exercise is a very important part of your overall treatment program, which helps to strengthen your weak muscles, improve neck mobility, and also relieve Neck pain and other related symptoms such as tingling numbness.

Cervical spondylosis is age-related wear and tear of your Cervical spine in which Neck pain With or without referred pain with Neck, shoulder pain, and tingling numbness is associated.

Benefits Exercises for Cervical Spondylosis:

If you doing Regular exercise, here are the Benefits:

• Exercise helps to Improve Neck movement by reducing Neck stiffness.
• Helps to strengthen weak neck muscles and improve the range of motion.
• Improve flexibility of Neck muscles which become stressed due to cervical spondylosis
• Relive Neck Pain basically by releasing Positive Hormones and Correct Neck posture
• Exercise can help you to release tension or tightness.

Best Exercises for Cervical Spondylosis

Following are the best exercises you can do at home in the morning that are really helpful
to You, to improve neck function and relieve cervical spondylosis. However, before starting any
For exercises, please consult your nearby physical therapist or Doctor.

Head tilt (side-to-side)

• Start with a relaxed sitting position.
• Try to put your head on your right shoulder.
• You should try to touch your right shoulder with your right ear.
• Hold this movement for a few seconds.
• Then return to the Neutral position.
• Then Relax.
• Now, repeat on the left side.
• Repeat 5 to 10 times.

Neck Turn

• Start with a relaxed sitting position.
• Turn your head to one side.
• keeping the chin level and Tensing neck muscles.
• Hold 5 seconds.
• Return to a neutral position.
• Then relax.
• Repeat in the opposite direction.
• 5 to 10 repetitions on each side.

Neck roll

• Start with a relaxed sitting position.
• Turn your head to the right side.
• Until you feel the gentle stretch in your neck muscles.
• After a few seconds slowly roll your head clockwise.
• Hold for a few seconds when you reach your left shoulder side.
• You should feel the gentle stretch in your neck muscles again.
• Complete the rotation clockwise.
• Return to a neutral position.
• Then relax.
• Repeat this 5-10 times.

Arm lifts

• Start with a relaxed standing position.
• Now extend your arms straight out to the front with palms.
• Now, raise the arms and bring them to adjust to your ears, while inhaling deeply.
• Move slowly so that you don’t feel any pain.
• Return to a neutral position.
• Then relax.
• Repeat 5 to 10 times.

Shoulder rolls

• Start with a relaxed sitting position.
• keep your arms relaxed.
• Lift your shoulders toward your ears up.
• Move the shoulders back, squeezing them together.
• Return to a neutral position.
• Then relax.
• Repeat 5 to 10 times.

Cervical retraction

• Start with a relaxed sitting position.
• Keep your shoulders relaxed.
• Look straightforward.
• Tuck your chin in.
• Slowly draw your head back.
• Hold this position for 5-10 seconds.
• Return to a neutral position.
• Then relax.
• Perform again this exercise.
• Do 5 to 10 repetitions.

Prone cobra exercise

• While lying face down on the floor, place the forehead on a pillow.
• Raise your head, chest, and arms.
• Keep the elbows out to the side.
• Squeezing the shoulder blades together.
• Keep the forehead UP to the ground with the eyes looking up and overarching the neck.
• Hold for 5 to 10 seconds.
• Return to a neutral position.
• Then rest.
• Do 5 to 10 repetitions.

Shoulder Scapular Squeeze:

• Start with a relaxing sitting position.
• Press your shoulder blades together.
• Hold 5 seconds.
• Only press 
• hard enough to stimulate good posture, not to produce pain or distress.
• Perform this exercise
• 5 to 10 times a day.

Upper Trapezius Stretch

• Start with a relaxing sitting position.
• Set your left hand on the right side of your head.
• Apply gentle pressure.
• Press down your head towards your shoulder.
• Hold for 20-30 seconds.
• Then return to the Neutral position.
• Then relax.
• Change to the other side.
• Repeat 5 -10 times per side.

Neck Isometrics

• Start with a relaxing sitting position.
• Press your palm against your forehead.
• Resist with your neck muscles.
• Hold for 5- 10 seconds.
• Then return to the Neutral position.
• Now Relax.
• Repeat 5 to 10 times.
• Do the exercise again.
• Pressing on the side of your head.
• Repeat 5 to 10 times.
• now change sides.
• Do the exercise again.
• Pressing on the back of your head.
• Repeat this exercise again.

Neck drop and raise

• Start with a relaxing sitting position
• Slowly put down your head until your chin touch your chest.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Now lean your head slightly back.
• hold this position for a few seconds.
• Repeat 5-10 times per day.

What Precautions Are Required During Exercise?

• Do slightly stretch and bend your neck.
• Do maintain good posture while sitting and standing.
• Avoid jerky movement at your neck.
• Avoid Painful exercise.

When you not to do exercise?

• You’re feeling sick.
• Severe muscle burning or blurred vision.
• Swelling or pain at joints.
• fever
• Headache
• If Exercise is painful stop the exercise