exercises and yoga for cervical spondylosis : neck pain

Exercises & Yoga for Neck Pain and Spondylosis

Here are basic stretches and exercises that canbe used by almost everyone in pain, thoughyou should always consult your doctor beforebeginning an exercise plan. Take 10-15 minutesa day and go through the entire routine formaximum relief.

For each of the neck exercises, you should beseated comfortably with your shoulders, neck,and jaw as relaxed as possible.

Reach your right arm over your head so thatyour palm is on top of your skull, your fingersresting just above the left ear. Allow the weightof your arm, along with light fingertip pressure,to gently bend the head toward your rightshoulder (fig.1).

Do not strain. Check to make sure your shoulders are still relaxed. You should be looking forward. Hold the posefor 30 seconds. Move your fingers toward the back left corner of your skull, this time allowing your head to bendforward and to the right, about 45 degrees in front of your shoulder (fig.2). Hold for 30 seconds. Now place yourfingers at the back of your skull and gently pull your head straight forward, toward your chest (fig.3). Hold for 30seconds. Switch hands and repeat the stretches in reverse order: Pull forward, then 45 degrees in front of yourleft shoulder, and finally directly over your left shoulder. Do not push your head backward.

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Do an isometric push against your hand to strengthen the neck. Hold your left palm against the left side of yourhead (fig.4). Push your left hand against your head while also pushing your head toward your left hand at abouthalf strength. Hold for 30 seconds. Repeat with your right hand on the right side of the head. Do the sameexercise, using either hand, with the back of the head (fig.5) and the forehead (fig.6).

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Exercises and Yoga for Cervical Spondylosis & Neck Pain http://cervical-spondylosis.com/exercises_for_cervical_spondylosis.htm

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Yoga for Cervical Spondylosis - Yoga for Chronic Neck Pain If you determine you simply have a stiff neck, specific yoga exercises will help strengthen muscles and increaseflexibility in the neck. Even gently exercising your neck helps lubricate and speed nutrients to the area. Here are afew exercises for your neck that are particularly helpful. Neck Stretches Follow these steps when practicing neck stretches: � Start in seated position (cross legged) � Sit up tall, reaching up through the top of the head � Draw shoulders back � Exhale, drop chin towards chest, keeping elbows and shoulders pulled back � Inhale, raise the head back to center � Do this five times, then on the last exhale, drop the chin and stay in this position for three breaths, breathingthrough the nose � Inhale, raise head back to center � Exhale, slowly drop right ear towards right shoulder � Inhale, raise head back to center � Do this five times, then on the last exhale, drop the ear towards the right shoulder and stay in this position for 3breaths � Inhale, raise head back to center � Repeat on left side If you continue to have a neck pain, your first task is to learn to reestablish a normal curve in as many situationsas possible: sitting at your desk, standing in line at the grocery store, lying in bed.If done properly, all backwardbends except Sethu Bandha Sarvangasana (Bridge Pose) engage your neck extensor muscles.



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Asanas like Salabhasana (Locust Pose) and Bhujangasana (Cobra Pose) � backbends in which the weight of thehead is lifted against gravity � provide the most strengthening benefits for the back of the neck muscles.However, as you practice these asanas, see that you pull your shoulder blades away from your ears and do not tocompress the back of your neck. Try to feel as if the cervical curve is distributed evenly throughout your entireneck and you're stretching your neck, even as you bend it backwards.

Bhujangasana (Cobra Pose)

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Locust Pose

______________________________________________________ Sarvangasana (Shoulderstand) can worsen the problem. As the pose drops your chin toward your chest, it makesit very easy to completely flatten the cervical curve or even curve the neck in the wrong direction. So, if you have afairly recent, still painful, and acute neck injury like whiplash from an auto accident, avoid Shoulderstand. It wouldonly exacerbate the injury, and practicing it too soon could significantly prolong your healing time.

Sarvangasana (Shoulderstand)


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______________________________________________________ Half-Circles

Half circles in the front can be done instead. To do this, first drop your chin to your chest. Move your chin towardsthe right shoulder then back to your chest. Then move your chin towards the left shoulder and back towards thechest. Repeat this movement three to five times.

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Shoulder Moves

Hunch your shoulders as high as possible, then let them relax completely. Repeat this movement 5-6 times. Next,roll your shoulders in a backwards circular motion (lifting shoulders up, squeezing them back, dropping themdown and then bringing them forward again). Repeat this motion 5-6 times, then move your shoulders in aforward circular motion. All these shoulder movements help to relax the muscles in your neck and upper back.Many of us hunch our shoulders unconsciously much of the time. Notice how they feel when they are relaxed andtry to keep them this way.

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Chest Expander

Stand up with your feet close together. Bring your hands behind your back and interlace your fingers. Tuck yourtailbone in, so you don�t arch your low back too much. As you inhale, lift your hands away from your tailbone.Squeeze your shoulder blades together and you lift your arms and stay in this position for 3-4 breaths. On yournext exhale, lower your arms back down. This exercise helps strengthen the muscles in your upper back andrelieve tension in your upper back and shoulders.


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Arm Lifts Bring your arms straight out in front of you with your palms facing each other. As you inhale, reach your armsoverhead, bringing your arms next to your ears, if you can do so without any pain. As you exhale, bring your armsback down in front of you. Repeat 4-8 times. This helps to relieve tension and build strength in the muscles in theupper back.____________________________________________ Press It

Place the palms of your hand against the back of your head and gently press while resisting with your head. Holdfor a count of ten. Repeat with your palm on your forehead.

Continue to page two to read more on cervical spondylosis exercises >_________________________________________________



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exercises and yoga for cervical spondylosis : neck pain

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