Wednesday, September 22
09:25 AM

PAIN IN THE NECK?

24 Mar 2021

Exercises for cervical spondylosis

 

Cervical spondylosis is a disorder which concerns wear and tear in the spinal disks in your neck. As the disks dehydrate and shrink, signs of osteoarthritis develop, including bony projections along the edges of bones (bone spurs). Cervical spondylosis is very common and worsens with age. It is very common and worsens with age. More than 85 percent of people older than age 60 are affected by cervical spondylosis.

For most people, cervical spondylosis causes no symptoms. When symptoms do occur, they typically include pain and stiffness in the neck. Sometimes, cervical spondylosis results in a narrowing of the space needed by the spinal cord and the nerve roots that pass through the spine to the rest of your body. If the spinal cord or nerve roots become pinched, you might experience tingling, numbness and weakness in your arms, have lack of coordination and difficulty walking, or even loss of bladder/bowel control.

A person can ease the symptoms of cervical spondylosis with a few simple neck exercises.

Neck stretch

Keep your body straight.

Push your chin forward in a way that stretches the throat.

Softly tense the neck muscles.

Hold this for 5 seconds.

Return your head to its center position.

Push your head back with the chin held high, and hold for 5 seconds.

Carry out 5 repetitions.

Neck tilt

Tilt your head forward so that the chin touches the chest.

Softly tense the neck muscles.

Hold this for 5 seconds.

Return the head to a neutral position.

Carry out 5 repetitions.

Neck tilt (side-to-side)

Lean your head down towards either shoulder, leading with the ear.

Softly tense the neck muscles.

Hold this for 5 seconds.

Return your head to the center and repeat on the other shoulder.

Carry out 5 repetitions.

Neck turn

Turn your head to one side as far as it remains comfortable, being sure to keep your chin at a level height.

Tense your neck muscles for 5 seconds.

Return the head to a central position.

Repeat on the opposite side.

Repeat this exercise 5 times on each side.

 

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