1. Exercises for cervical spondylosis
What is cervical spondylosis?
Spondylosis is a disorder that is caused by the degeneration of the discs
which are soft cushions, present between the vertebrae. This results in the
vertebrae rubbing together and exerting pressure on the nerves. As the
condition progresses, the bones may move out of their natural positions,
causing pain and disability.
2. Sleeping posture
Use firm mattress and keep your head at level. Use pillows which do not
bend the back more than 15 degrees. Do not sleep on your stomach. It
extends the neck. Sleep on your back or on your side.
3. Exercises: motion exercises
Slowly turn your head to the right until it hurts, hold, and return it to the
centre. Do the same to the left.
4. Motion exercises
Drop your chin down slowly towards your chest, hold, and relax. Bring your
head back up.
5. Motion exercises
Tilt your head straight over towards your left ear, hold, and return it to
the centre. Do the same on the right side.
Tilt your head backwards so you can see the ceiling, hold, then bring
your head back down.
6. Isometric exercises
Don't hold your breath as you do these. For each exercise, press for 5-6
counts, then relax.
Press your forehead into your palms. Resist any motion.
7. Isometric exercises
Press your hand against the side of your head. Try to bring your ear to the
shoulder, but resist any motion.
9. Isometric exercises
Press your hand against your temple. Try to turn your chin to your
shoulder, but resist any motion. You can do all these exercises 5 times
each twice a day.
10. Cervical collar
When exercises don't help and pain worsens, the doctor may ask the
patient to use cervical collar to restrict neck movements and reduce pain.
11. Neck traction
In some cases, neck traction may also be suggested in addition to the
cervical collar.
