Cervical Spondylosis, also known as the wear and tear of ageing necks it is more frequent than you may believe. It could cause head pain, neck stiffness and even numbness, tingling, or pain in the arms if untreated. But the bright side? By doing the correct exercises, you’ll be able to reduce discomfort, increase your flexibility and build the muscles that support your neck. Below is a list of some of the more efficient exercises that you can do from the comfort of your own home.
1. Chin Tucks – Align Your Neck
Chin tucks work well for fixing posture and easing tension.
How do you get it:
- You can sit or stand up tall, with your shoulders in a relaxed position.
- Pull your chin slowly back as if you were making a soft double chin.
- Keep it for five seconds, then let it go.
- Do it 10 times.
This workout strengthens your deep neck muscles and can help ensure that your spine is properly aligned, and reduce persistent stiffness.
2. Shoulder Blade Squeeze – Strengthen Your Upper Back
An upright upper back helps support the neck and stops slouching.
What is it:
- You can sit or stand up straight, with arms at your side.
- Your shoulder blades should be pulled up and back as if you want to squeeze them.
- Keep your hands in place for about 5-7 seconds, after which you can release.
- Repeat the 10-12 repetitions.
Regularly doing this can help ease tension and improve posture with time.
3. Side Neck Stretch – Gentle Flexibility Boost
This stretch is targeted at the sides of your neck and helps improve your lateral mobility.
What is it:
- Relax and sit with your spine straight.
- Then slowly move your head back towards the shoulder, until you can feel a slight stretch to the side on which you are.
- For 15 seconds, hold for 15-20 seconds and after which switch sides.
- Repeat three times per side.
Be patient and do not force your stretch. Gentle movements are the key.
4. Isometric Neck Exercises – Build Strength Safely
The exercises for neck strengthening strengthen muscles, but without excessive movements.
What to do:
- Your hands should be placed on your forehead, and then gently press your head against it.
- Keep it for 5 seconds, then let go.
- Continue to do this with your fingers to the head’s back and on the opposite side.
- Do 2 or 3 rounds.
It helps to maintain your neck’s stability and keeps tension low.
5. Shoulder Rolls – Release Tension
Simple, but effective method to ease the muscles that are tight within your neck and shoulders.
How do you get it:
- Standing or sitting up straight.
- Your shoulders should be rolled into a circle, moving them up, then back and then down.
- Repeat 10 times in reverse and then 10 times forward.
It’s an easy way to relax when you’ve spent a long time at an office or even on the phone.
Get Professional Guidance
While these workouts can be done safely for a majority of individuals but doing them properly is essential. A physiotherapist in Gurgaon can develop an individual program, make sure you have that you are in a good posture, and guide you through exercises to relieve the pain and avoid further neck injuries.
FAQs
Are exercises able to cure cervical spondylosis?
Exercises don’t cure the condition. However, they do help reduce pain, increase mobility, and stop it from getting worse.
What is the best time to work out the neck?
Daily moderate exercises lasting between 15 and 20 minutes are ideal to keep your neck strong and flexible.
What activities should I steer clear of?
Avoid fast jerky movements, heavy lifting or exercises that are high impact in the absence of supervision.
Can yoga help treat neck spondylosis?
Yes! Yoga poses that are gentle, such as cat-cow and neck stretches, aid in physiotherapy and help improve flexibility.
Do I need to visit a professional physiotherapist?
If there is constant pain, numbness, and weakness or even dizziness, seek out a physiotherapist immediately.