Neck pain is often caused by cervical spondylosis, and it has become a common problem experienced by most of us, regardless the age. This new lifestyle that involves longer working hours and lack of exercise causes neck pain from a fragile age.
To prevent neck pain or to get rid of it, you must exercise and stretch your neck, otherwise this disease will transform in chronic pain and it will need surgical intervention.
The below list of stretches and exercises for cervical spondylosis are the most adequate to do every time you get a neck pain.
Important: cervical spondylosis is a degenerative condition which occurs due to the wear and tear of the cartilages and bones of the cervical spine. It’s indicated to see a doctor it neck pain persists!
1. Neck Flexion and Extension (Drop and Raise)
Image Credits: Neck Flexion and Extension
Stand up straight or sit in a chair. Slowly drop your head forward until your chin touches your chest. Hold for 5 to 10 seconds. Return to your starting position. Next, lean your head slightly back. Hold for 5 to 10 seconds. Repeat the stretch in each direction 5 times.
This stretch works both the front and back of your neck to increase flexibility and movement.
2. Head Tilt toward left and right side
Image Credits: Head Tilt toward left and right side
Sit in a chair or stand up straight. Slowly tilt your head toward your right shoulder while keeping your left shoulder down. Hold for 5 to 10 seconds. Return to center. Repeat on the left side, tilting your head toward your left shoulder while holding your right shoulder down. Hold for 5 to 10 seconds. Repeat the whole sequence 5 times. This opposing motion works the sides of your neck.
3. Neck Rotation
Image Credits: Neck Rotation
Here is another good exercise for the sides of your neck.
Stand up or sit in a chair with good posture. Slowly turn your head to the right, keeping your chin straight. Hold for 5 to 10 seconds. Return to center. Slowly turn your head to the left. Hold for 5 to 10 seconds. Return to center. Repeat five times on each side.
4. Neck Retraction
Image Credits: Neck Retraction
Sit in a chair with your shoulders back and your head straight. Pull your chin straight in, without dipping it down. Hold for 5 to 10 seconds and feel the stretch in your neck. Return to your original position. Repeat 5 times.
5. Shoulder Rolls
Image Credits: Shoulder Rolls
While you focus on your neck, don’t neglect your shoulders. Exercising your shoulders also strengthen the muscles that support your neck. Shoulder rolls are a basic, easy exercise to keep your shoulder and neck joints fluid.
Sit in a chair or stand with your feet shoulder-width apart. Roll your shoulders up, back, and down in one smooth motion. Repeat five times. Then reverse the motion, rolling your shoulders up, forward, and down. Repeat 5 times.
Given below are a group of isometric exercises that may be beneficial to relieve and prevent cervical spondylosis or (neck pain) and enhances to build strength, flexibility, and increase the range of motion
6. Neck Extension
Image Credits: Neck Extension
Place your palms at the base of the head and apply light forward pressure. Meet the resistance with your head and neck
7. Side Bending
Image Credits: Side Bending
Sit erect with your head in a neutral position; place your palms above/around the ear. Apply light pressure with the hand and meet the resistance with the head
8. Neck Stretching (right and left side)
Image Credits: Neck Stretching
9. Sternocleidomastoid Stretch
Image Credits: Sternocleidomastoid Stretch
The sternocleidomastoid is the large, rope like muscle at the front of each side of the neck. This becomes tight with a forward head position. Stretch by looking over the right shoulder, and then tilting the head back. Repeat on opposite side. Hold for 10 to 15 sec for each side.
Image Credits: Synergyphysio