Easy Exercises To Combat Cervical Spondylosis

Your friend has been complaining about her neck pain for about a week. She has to spend more than 8 hours every day cooped up in her office cubicle. She needs your help to just continue working. What do you do?

Constant pain, stiffness and (in some cases) a mild tingling sensation - they all indicate an unfortunate condition: Cervical Spondylosis. 

While this condition mostly affects the elderly, nowadays even young people are not entirely safe from it. Thankfully, there are some simple ways to combat this disease. The first thing you can try out is exercise. Doctors and medical experts around the world advise their patients to do regular exercise in order to gain prompt relief. 

Today, let’s talk about some effective and simple exercises which you can do right at your home. This way, you can help yourself and your friend maintain a healthy neck. 

Exercises to counter Cervical Spondylosis

1. Neck side bend: Sit erect and tilt your head towards the right side. Then slowly tilt your head towards your left shoulder. Make sure you do not rotate your head or raise your shoulder while tilting. Repeat this exercise 10 times in each direction.

2. Isometric exercises: Isometric exercises are highly effective when it comes to dealing with Cervical Spondylosis. Do it twice daily. 

Steps:

• To exercise muscles at the right side of neck, put your right hand against the right side of your head. Press your head back against your hand as you press against that side. You should feel the muscles at the side of your neck tighten, but your head should not move to either side. Hold for about 6 seconds, rest for up to 10 seconds and then repeat.

• To exercise muscles at the left side of the neck, do the same steps putting your left hand against the left side of your hand.

• To exercise muscles at the back of the neck and upper-back, place your fingers or put one hand over the other and place your hands at the back of your head. Press your hands against your head at the same time you press your head straight back against your hands. Press firmly, but not quite as hard as you can. Do not tip your head back. Hold it for about 6 seconds, rest for up to 10 seconds, and then repeat.

• To exercise muscles at the front of the neck, put the heels of both hands against your forehead just above your eyebrows. Press your hands against your forehead at the same time you press your head against your hands. Press firmly but be gentle. Do not tip your head forward. Hold for about 6 seconds, rest for up to 10 seconds, and then repeat.

3. Neck Stretches: Neck stretches and regular motion exercises are necessary to maintain a normal movement in the neck, good posture, and prevent neck injuries. These are particularly useful for people engaged in prolonged desk work along with swimmers, boxers and wrestlers. 

Steps:

• Sit with your chest up and hold onto the chair with one hand. Turn your head toward the hand that is holding onto the chair. Use your free hand to pull your head straight toward the opposite side. 

• Sit tall with your chest up. Rotate your head to one side. Flex your neck to the opposite side. Extend your head back while maintaining side flexion and rotation.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607. 

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