Cervical spondylosis is a disease of the cervical spine, which causes frequent headaches, shoulder pain, and neck pain. It is a result of aging process, however, there are other causes like incorrect sitting posture or prolonged sitting hours. Lack of nutritional foods is also a contributing factor. Due to the increased stress, nowadays, the prolonged sitting hours has become its main cause.
There are ways in which you can prevent the disease. If your work is for long hours in front of the computer, you must relax the muscles of your neck and shoulders, by taking frequent breaks from work. There are certain cervical spondylosis exercises for treating the severe neck and shoulder pain, some of which are given below.
List of Exercises
There are three different ways of treating this condition, viz., rest, exercises, and medication. When the neck pain worsens, many doctors recommend surgery. However, in most of the cases, physical therapy works well. When you are at work, try to keep your neck as normal as possible and avoid keeping it straight and stiff.
Stand straight with a little distance between your legs and hands on your hips. Now, do half circles in the front by moving the neck from left to right. For this, you have to look towards the left side, and then slowly drop the chin to your chest and again look to the right hand side. Then, repeat this exercise while coming back from the right hand side to the left hand side. Repeat this for around five times and remember not to do this exercise very fast. Also, do not apply jerk to your neck and perform controlled movements of the neck.
Stand with distance between your legs which is shoulder width apart. Now, lift up your shoulders so that, your shoulders are in a hunched position. Then, relax them again and perform almost five reputations. In the similar manner, roll your shoulders in a circular motion (clockwise) with your hands straight along your body. Repeat this in anti-clockwise direction also. Perform five repetitions.
Place your arms straight in front of you, with the palms facing each other. Lift your arms and bring them near your ears and while doing so, inhale. Do it slowly and see whether you can bring the arms close to the ears without any pain and difficulty. Perform almost eight repetitions. If you are not able to do this, you must consult your physical therapist.
Sit on your folded knees with one knee above the other. Keep your back straight and place your right palm on your right shoulder blade and while doing this inhale. Now take your left arm to the back and try to touch the fingers of the right palm. Remain in this position for 3 counts in your mind. Then, reverse the hands and perform the asana again.
Stand straight and bring your feet together to do tadasana. Raise your arms over the head and inhale. Lock your fingers such that your palms face the sky. Stretch your body in an upward direction. Then, place your hands on the top of your head and exhale while doing this. Again, inhale and place your hands above your head. Perform five repetitions initially.
These were some cervical spondylosis exercises, which can prove to be beneficial for treating the disease. It is advisable that you consult your physician as well as physical therapist, before doing these exercises.
Disclaimer: This HealthHearty article is for informative purposes only, and should not be used as a replacement for expert medical advice.