Wearing and tearing of the joint in the neck due to aging causes severe pain. This condition is known as cervical spondylosis. It usually takes place in individuals who are above 50 years of age. This pain can be treated with certain strengthening and stretching exercises.
These exercises are quite simple and require only a few minutes to perform. If you perform these exercises on a daily basis, it will certainly help in alleviating the pain and reduce the symptoms of this disease. However, you should consult your general physician before you start your workout program. In this post, you will get the exercises to alleviate the pain related to cervical spondylosis.
Effective Exercises for Cervical Spondylosis
Isolated Neck Stretching Exercises
Maintain a straight posture and it does not matter whether you perform this exercise by standing up or sitting down. After leaning your neck to the right, try to touch your left ear with your right hand by stretching it over the head. Do not pull your neck and maintain this stretched position for half a minute. Now, move your head back to the centre position and move your hand back so that your palm faces the rear left part of your head.
Open your mouth so that your chin touches the left collarbone. Tilt the head in the forward direction at an angle so that touching the collarbone with the chin causes no discomfort. You should not pull or exert any tension upon your neck. Hold the stretched position for 30 seconds.
Return to the tilting stretch position and repeat it for the next 30 seconds. Do these two stretches for 3 to 4 times, take rest and perform the same on the left. Your breathing should be normal, even when you are holding your head in the stretched position. It will be more relaxing if you take deep belly breaths.
Half-Circle Stretching Exercise
The isolated stretches are performed as warm up exercise. After you have completed the isolated stretching exercise for your neck, perform half circles. Drop your chin just like the isolated exercise and rotate your head gradually towards the right. Do not stop until your chin touches the right shoulder. Bring down your chin to the centre position and move to the left. Perform at least 3 to 5 half circles in each side and keep your breathing normal.
Isometric Neck Strengthening Exercise
When it comes to strengthening any part of your body, you need to perform proper pulling and pushing. However, in this case you are strengthening your neck muscles and hence you should push your head in different directions against your hand. You can perform this exercise by sitting down or standing up in an upright position.
Place the palm of your right hand on the right side of your head and push your head in the right direction. You palm must be above your ear and the pressures must be equivalent so that your head remains in the same position for 30 seconds. Do the same by placing your palm in front, back and left side of your head. When you are on the left side, use your left arm.