Easy to do Exercises for Cervical Spondylosis

Cervical spondylosis, also known as cervical osteoarthritis or neck arthritis, is a common, age-related condition that affects the joints and discs in your neck. It develops from wear and tear of the cartilage and bones of your cervical spine. While it is largely due to age, it can be caused by other factors as well. The condition is present in more than 85 percent of people over the age of 60, although some people who have it never experience symptoms. For some, it can cause chronic, severe pain and stiffness. However, many people who have it are able to conduct normal daily activities.

Some therapeutic exercises include

Cervical extension exercises

                                                                             
The patient is instructed to retract the cervical spine, lift the chin up, and extend the cervical spine to end range. The patient then is instructed to perform 2-3small right to left oscillations of the head. The patient then will return his or her head to the midline position.

Deep neck flexor exercises

                                                                             
The patient is instructed to slowly nod the head and flatten the curve of the neck without pushing the head back into the table. The therapist or patient monitors the sternocleidomastoid muscle to ensure minimal activation of this muscle during the deep neck flexor contraction.

Scapular strengthening exercises

The patient is instructed to squeeze his or her shoulder blades together with or without resistance (seated or standing). Instruction is given not to shrug the shoulders (activate the upper trapezius muscle) during the exercise

Cervical isometric exercise
Patient is instructed to put both hands on forehead and gently push head against resistance of hand to stimulate cervical flexors muscle. Similarly by placing the hands against lower back of head push head against pressure of hands to activate cervical extensors. Next place your right hand on right side of head above ear and tighten the neck muscles while resisting pressure applied by right hand. Similarly repeat for left side to active left side flexors of neck.

Behind the back neck stretch
Patient is instructed to stand straight with feet hip distance apart and both hands behind the back with right hand holding the left wrist with right hand. Using the right hand straighten the left arm and pull it slightly away from back. To further increase the stretch on left side of neck lower the right ear towards right shoulder. Hold for 30 sec and repeat for other side.