What is Cervical Neck Spondylosis?
Cervical spondylosis is a degenerative disease that is associated with age-related wear and tear that affects the quality of the spinal discs in the neck. In this condition, the spinal discs get dehydrated and people with existing osteoarthritis can also develop abnormal bone growth that aggravates the spondylosis. This disease is quite often seen with old age, and a lot of people over the age of 60 are affected by it.
Exercises for Cervical Spondylosis Physiotherapy Treatment
Cervical spondylitis physiotherapy consists of many pt exercises for cervical neck pain that require little to no equipment and can be done from the comfort of your home. Your physiotherapist will first assess your pain and comfort level and depending on that will recommend the following exercises to aid your cervical Spondylosis pain.
Here are some exercises to try if you have been diagnosed with this condition:
- Lying Down Spine Stretch – You will need a yoga mat, or if you are comfortable you can lie on the floor to perform this stretch. Place your head on a soft pillow or towel if you need additional support. Keep your knees bent throughout this exercise. Start bending your chin down by keeping the bottom of the skull on the ground. Make sure that your hips are aligned with the shoulder and the ears, but don’t overstretch it if you are not comfortable. Hold this position for 30 seconds and then relax. Repeat for 10 times before a workout or as a stretch between work hours.
- Downwards Neck Pull – You can start this in the same position as the previous exercise while you are still lying on the floor. Using a small pillow or a folded towel for extra comfort, lie down on the floor or yoga mat. Use your hand to gently push down on your chin so that the back of the neck stretches and feels like it is pushing down to the floor. Hold this position for 20 seconds, then rest. Repeat this 10 times for optimum results.
- Downwards Neck Bend – This exercise can be performed while seated anywhere, at the office, in school or college, or even while watching television! Be seated in your chair with your feet flat on the ground, back upright, belly button pulled in and shoulder pulled back and relaxed without slouching. Now barring your neck slowly towards your chest without hampering your posture, hold this for 20 seconds and then rest. This exercise can also be performed sideways by keeping the same upright position and bending your neck in alternate sides and then resting.
- Neck Rotation – This is one of the most useful cervical exercises for neck pain as it helps restore range of motion and promotes flexibility in your neck muscles. This too can be performed sitting in your office chair, at home, while watching TV, or just about anywhere. Sit in an upright position, with your navel sucked in your tummy, shoulders back and relaxed, and back in an upright position. While keeping the chin level on the floor, gently rotate the head to the left, hold this for 20 seconds and then repeat on the other side.
- Core Strengthening – Core muscles are an important muscle group and strengthening them is key to keeping your neck pain-free. Core exercises become all the more important for overall neck muscle strength. This exercise too is office-goer friendly as it can be performed sitting on a chair. People with certain injuries cannot do push-ups or planks so an easy chair exercise is a great introduction. Start off by being seated in an upright position with your back upright, your shoulders relaxed and your navel pulled into your spine. Squeeze your thigh muscles while placing your hands on your thigh and then rise into a standing position and slowly sit back down. Your head should stay in a neutral position so it should not look down at any course of this exercise.
- Leg Raise – Another great core strengthening exercise, this engages your abdomen and back and strengthens your spine. It also aids the legs to help support your spine and reduce neck pain. This too can be performed in your chair. Start with your legs hip-width apart and then tighten the ab muscles to make sure your navel is pulled into the spine. While placing your hands on the knee, try raising your feet as high as possible while keeping the feet flexed. Slowly return the feet to the floor and repeat about 10 times.
- Shoulder Stretch – If you are sitting in the same position for a long time doing office work, this exercise is for you! It is a great, quick exercise to help relieve pain symptoms for people suffering from chronic neck pain and cervical spondylosis. You can sit or stand to perform this exercise but make sure you maintain a good posture throughout. With your chin slightly tucked in and hips, ears, and shoulder aligned, try to squeeze your shoulder blades together in an attempt to make them touch. Hold this position for 10 seconds and then relax.
Head on over to Phyt Health for more recommendations on exercises and treatment plans for cervical neck pain. Phyt Health is India’s first digital physiotherapy platform that uses Artificial Intelligence and 3D Imaging to accurately capture your movements and recommend exercises and treatment plans for your needs.
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