COMBAT CERVICAL SPONDYLOSIS PAIN: EFFECTIVE EXERCISES TO ALLEVIATE PAIN

Cervical spondylosis, a condition characterized by degeneration of the cervical spine, affects millions worldwide, causing neck pain, stiffness, and sometimes radiating discomfort down the arms. While seeking medical advice is paramount, incorporating specific exercises into your routine can significantly alleviate symptoms and improve your quality of life. Here are some effective exercises to help manage cervical spondylosis pain:

Neck Stretches:

- Begin by sitting or standing tall with your shoulders relaxed.

- Slowly tilt your head towards your right shoulder until you feel a gentle stretch on the left side of your neck. Hold this position for 15-30 seconds.

- Return your head to the centre and repeat the stretch on the other side.

- Perform this stretch 3-5 times on each side, gradually increasing the duration as tolerated.

Chin Tucks:

- Sit or stand with your spine straight and shoulders relaxed.

- Gently tuck your chin towards your chest, creating a double chin appearance. Hold this position for 5-10 seconds.

- Relax and return to the starting position.

- Repeat 10-15 times, ensuring smooth and controlled movements.

Shoulder Blade Squeezes:

- Sit or stand with your arms by your sides and palms facing inward.

- Squeeze your shoulder blades together, as if trying to hold a pencil between them.

- Hold this position for 5-10 seconds, then release.

- Repeat 10-15 times, focusing on maintaining proper posture throughout the exercise.

Scapular Retraction:

- Sit or stand with your arms by your sides and palms facing inward.

- Squeeze your shoulder blades together, drawing them towards your spine.

- Hold this position for 5-10 seconds, then relax.

- Repeat 10-15 times, focusing on engaging the muscles between your shoulder blades.

Neck Rotation:

- Sit or stand with your spine tall and shoulders relaxed.

- Slowly turn your head to the right, aiming to bring your chin over your right shoulder.

- Hold this position for 10-15 seconds, then return to the centre.

- Repeat on the left side, performing 3-5 rotations on each side.

Chest Opener Stretch:

- Stand tall with your feet hip-width apart and arms extended out to the sides at shoulder height.

- Gently squeeze your shoulder blades together as you bring your arms behind you, interlocking your fingers if possible.

- Hold this position for 15-30 seconds, feeling a stretch across your chest and shoulders.

- Relax and repeat 3-5 times, focusing on maintaining a slight bend in your elbows to avoid strain.

Wall Angels:

- Stand with your back against a wall and feet shoulder-width apart.

- Bend your elbows to 90 degrees and press them against the wall, with your wrists at shoulder height.

- Slowly slide your arms up the wall as far as comfortable while keeping your elbows and wrists in contact with the wall.

- Hold for a few seconds, then slowly lower your arms back down.

- Repeat 10-15 times, focusing on controlled movements and maintaining contact with the wall throughout.

Incorporating these exercises into your daily routine can help alleviate cervical spondylosis pain by improving flexibility, strength, and posture.

2024-04-25T17:12:26Z dg43tfdfdgfd