What is Cervical Spondylosis?
This is a degenerative condition of neck (cervical spine) where there are wear and tear changes in the bones, joints, intervertebral discs, muscles and ligaments of cervical spine with advancement of age. This condition causes pain and stiffness in the neck and shoulder region. In some cases pain may radiate to one or both arms due to impingement of the nerve roots of the arms. In advanced cases discs and bony spurs from the vertebral bodies may press on the spinal cord and can cause weakness of the whole body below the neck including arms, legs, trunk and patient may lose fine control over bladder and bowels. Most of the cases of cervical spondylosis can be managed with medical measures including medication and physical therapy or neck exercises.
Exercises For Neck
In acute stage of neck pain, avoid exercises for neck. If any of these exercises causes pain in and around neck, they should be stopped. All these exercises should be done in consultation with treating doctor.
Shoulder Roll or Shoulder Clock
- While standing up, raise your shoulders to 12 o’clock position, then move to 3, 6 And 9 o’clock position and then back to 12 o’clock position.
- Repeat this backward movement of shoulder 5 times.
- Return to starting position and repeat the movements 12,9,6 and 3 o’clock position in forward direction.
- Repeat this movement 5 times
Stretches for Neck and Shoulder Muscles
Stretch 1
- Interlace the fingers out in front of the shoulder height.
- Turn the palms outwards with arms extended forward. Hold for 10 seconds.
- Repeat this three times.
Stretch 2
- Stretch the arms upward and slightly backward.
- Breathe in as you stretch upwards. Hold for 10 seconds.
- Repeat three times.
Stretch 3
- Gently pull the elbow across the chest towards the opposite shoulder.
- Hold for 5-7 seconds.
- Repeat three to five times.
Stretch 4
- With arm overhead, hold the elbow of arm with other hand.
- Gently pull the elbow behind your head. Hold for 5-7 seconds.
- Repeat this three times on both sides.
Flexibility is key
For neck to function normally, it has to be flexible enough to move without discomfort. A healthy neck can move easily in six different directions.
Side Rotation
- This can be done standing or seated.
- Keep back straight and head kept squarely over shoulders with chin tuck in.
- Slowly turn head towards right side till stretch is felt in the side of neck. Hold for 15-20 seconds and then turn head forward. Repeat this manoeuvre on left side.
- Do 5 sets of side rotation.
- Rotating your head helps increase your neck’s range of motion.
Side Tilt (Side to Side Movement)
- Moving your neck from side to side increases its flexibility.
- While standing, slowly bend your neck from one side to other, trying to touch your ears to your shoulders.
- Stop when stretch is felt on the side of neck and hold for 5-10 seconds.
- Repeat this on the other side. Do 3-5 sets.
Forward and Backward Tilt
- Can be done seated or standing.
- With back straight and head squarely over shoulders, lower chin towards chest and hold for 15-20 seconds.
- Relax and lift head up.
- Now tilt chin towards ceiling and hold for 10 seconds.
- Repeat the set 5 times.
Isometric Neck exercises
1.Resisted Extension of Neck
- Stand or sit straight.
- Clasp both hands behind head and push head backward against resisting hands without moving head.
- Hold for count of 10 and relax.
- Repeat 3 times.
2.Resisted Flexion of Neck
- Stand or sit straight.
- Place one hand on other hand over forehead.
- Push head forward against heel of hand without moving the head.
- Hold for a count of 10 and relax.
- Repeat 3 times.
3.Resisted side bend
- Stand or sit straight.
- Place right hand on right side of face and push head side ward against resisting hand without moving the head.
- Hold for count of 10 and repeat in opposite direction.
- Repeat sequence 3 times.
4.Resisted Rotation
- Stand or sit straight.
- Put right hand over right temple and left hand over left side of back of head.
- Try to look back over right shoulder and resist the movement of head with hands.
- Hold for a count of 10 and relax.
- Repeat similar manoeuvre in opposite direction.
- Repeat the sequence 3 times
Head Lifts
- Lie on your back with your feet on the floor and your knees bent, using a pillow to support chest.
- Lift and lower your head, keeping shoulders on the floor.
- Then lie on your side and lift your head toward the ceiling.
- Repeat this exercise lying on your stomach.
These exercises should be performed regularly to prevent further progress of the degeneration in the spine. As neck feels stronger and more flexible, gradually work up to 10 repetition for each exercise. Some preventive measures should also be taken for better health of the spine like keeping a good posture while sitting, standing and carrying out activities of daily life. A good balanced diet is equally important while alcohol and smoking should be avoided.