Neck Exercises for Cervical Spondylosis

Relieving Neck Stiffness: Stretches and Exercises for Cervical Spondylosis

Cervical spondylosis is a fancy term for age-related wear and tear in the spine [00:32]. It often leads to achiness, soreness, and stiffness in the neck. While it sounds intimidating, regular motion and stretching can significantly improve how you feel.

Before starting any new routine, it is vital to get a proper diagnosis from a healthcare professional, as some movements might be contraindicated for specific neck conditions [00:06].

Neck Exercises for Cervical Spondylosis

Phase 1: Simple Range of Motion

Begin with gentle movements to loosen the joints.

• Rotation: Turn your head as if looking over your shoulder, keeping your head upright. Hold for 10-15 seconds and repeat 5 times on each side [00:55].

• Side Bending: Bring your ear toward your shoulder (be careful not to lift your shoulder to your ear!). Hold for 10-15 seconds and repeat 5 times on each side [01:25].

• Flexion & Extension: Gently bring your chin to your chest, then look up toward the ceiling. Hold each position for 10-15 seconds. Note: If you experience dizziness when looking up, limit your range of motion [02:03].

Phase 2: Isometric Strengthening

Isometrics involve activating the muscles without actually moving the joint. These are great for building stability.

• Rotation/Side Bending Isometrics: Place your hand on your temple and gently push your head into your hand. Hold for 3-5 seconds [02:38].

• Flexion/Extension Isometrics: Place your palm on your forehead and push inward, then place your hand on the back of your head and push backward. Hold each for 3-5 seconds [03:23].

Phase 3: Deep Muscle Stretches

To finish, target the larger muscle groups that often hold tension.

• Upper Trapezius Stretch: Sit on one hand to keep your shoulder down. Use your other hand to gently pull your head to the opposite side. Hold for 30 seconds and repeat 3 times per side [03:43].

• Levator Scapulae Stretch: This muscle often carries stress and trigger points. To stretch it, place the hand of the side you want to stretch on the back of your shoulder. Use your other hand to pull your head down at a 45-degree angle, as if looking at your opposite knee. Hold for 30 seconds and repeat 3 times per side [04:32].