Cervical spondylosis, also known as cervical osteoarthritis, is a common age-related condition affecting the neck. It occurs due to wear and tear of the spinal discs, leading to stiffness, pain, and reduced mobility. If you suffer from cervical spondylosis, physiotherapy exercises can help relieve pain, improve flexibility, and strengthen neck muscles. In this blog, we will explore the best physiotherapy exercises for cervical spondylosis that you can practice safely at home.

What is Cervical Spondylosis?

Cervical spondylosis is a progressive disorder that impacts the neck. It occurs due to the breakdown of cartilage, bones, and discs in the neck, leading to symptoms such as:

●     Neck pain and stiffness

●     Headaches

●     Tingling or numbness in the arms

●     Muscle weakness

●     Dizziness

According to the leading physio in Gurgaon at Miracles Mediclinic, physiotherapy plays an important role in managing cervical spondylosis by reducing pain, improving mobility, and preventing further complications.

Neck Stretching Exercises

Stretching exercises help relieve stiffness and improve the range of motion.

Side Neck Stretch

●     Sit or stand with a straight posture.

●     Gently tilt your head toward your right shoulder and hold for 10-15 seconds.

●     Repeat on the left side.

●     Do this stretch 3-5 times on each side.

Forward and Backward Neck Tilt

●     Sit comfortably with your back straight.

●     Gradually lower your head forward, bringing your chin toward your chest.. Hold for 5-10 seconds.

●     Return to the neutral position, then gently tilt your head backward. Hold for 5-10 seconds.

●     Repeat 5 times.

Neck Strengthening Exercises

These exercises help strengthen neck muscles, providing better support to the cervical spine.

Isometric Neck Exercise

●     Sit upright and place your palm on your forehead.

●     Push your head against your palm while resisting the movement with your hand.

●     Hold for 5-10 seconds and relax.

●     Repeat 5 times.

Side Resistance Exercise

●     Position your right palm on the right side of your head.

●     Push your head towards the palm while resisting with your hand.

●     Hold for 5-10 seconds and relax.

●     Repeat on the left side.

Posture Correction Exercises

Poor posture is a major cause of cervical spondylosis. These exercises help in maintaining proper alignment.

Chin Tucks

●     Sit straight and pull your chin towards your neck

●     Hold for 5-10 seconds and repeat 10 times.

●     This helps correct forward head posture.

Shoulder Blade Squeeze

●     Sit with your back straight.

●     Pull your shoulder blades together and hold the position for 5-10 seconds.

●     Repeat 10 times.

Range of Motion Exercises

These exercises improve flexibility and reduce stiffness.

Neck Rotations

●     Turn your head slowly to the right and hold for 5-10 seconds.

●     Move back to the center, then gently rotate your head to the left.

●     Repeat 10 times.

Shoulder Shrugs and Rolls

●     Shrug your shoulders up towards your ears and hold for 5 seconds.

●     Relax and repeat 10 times.

●     For shoulder rolls, rotate your shoulders in circular motions.

Strengthening and Flexibility Exercises

These exercises improve overall spinal health.

Wall Push-Ups

●     Stand facing a wall with your palms placed at shoulder height.

●     Bend your elbows and push your chest towards the wall.

●     Hold for a second and push back to the starting position.

●     Repeat 10-15 times.

Upper Back Stretch

●     Sit with your back straight and interlock your fingers.

●     Stretch your arms forward and slightly bend your upper back.

●     Hold for 10-15 seconds and repeat 5 times.

Additional Tips for Managing Cervical Spondylosis

Along with physiotherapy for cervical spondylosis, follow these tips for better neck health:

●     Maintain Good Posture: Keep your back straight while sitting and avoid slouching.

●     Use a Supportive Pillow: Opt for an ergonomic pillow that supports your neck.

●     Apply Heat or Ice: Use a heating pad or cold pack to reduce inflammation.

●     Stay Hydrated: Drink enough water to keep spinal discs healthy.

●     Limit Screen Time: Reduce mobile and laptop usage to avoid neck strain.

Conclusion:

Physiotherapy exercises are an effective way to manage cervical spondylosis naturally. Regular practice of neck stretches, strengthening exercises, and posture correction can relieve pain and improve mobility. However, consult a physiotherapist before starting any exercise routine, especially if you have severe pain.

If you are looking for expert physiotherapy care, consult the best physiotherapist near you for result-oriented physiotherapy for cervical spondylosis. Book an appointment today and take your first step toward a pain-free life!