Top 5 Exercises For Cervi...


Exercises Can Help In Managing Cervical Spondylosis.

Cervical pain is a common condition worldwide. According to the World Health Organization, neck pain is one of the leading causes of disability globally. Exercise can play a crucial role in managing cervical spondylosis, a condition that affects the cervical spine. Physiotherapy exercises, such as neck stretching, strengthening, and range-of-motion exercises, can help alleviate pain, improve posture, and increase mobility.  In this blog post, we'll be discussing the Top 5 Physiotherapy Exercises for Cervical spondylosis that can be easily incorporated into one's daily routine.

1. Cervical AROM Series - 1) Flexion/extension 2) Rotation 3) Side Bending

  • Start in a seated position looking straight forward.
  • Look down towards the floor, look up towards the ceiling.
  • Look over your right shoulder, look over the left shoulder.
  • Take your right ear to your right shoulder, and take your left ear to your left shoulder.
  • Keep your shoulders down at all times.

2.Muscle Relaxation, Shoulder Shrugs

  • Sit down on a chair.
  • Take a deep breath in and move your shoulders upwards.
  • Hold this position, then breathe out and relax.

3.Upper Trapezius Stretch

  • Start in a seated position.
  • Place the hand on the symptomatic side under your chair.
  • Take your other hand and place it on your head.
  • Tilt your ear directly down towards your shoulder and hold this position.
  • You should feel a stretch down the side of your neck.

4.Scapular Retraction/depression Strengthening

  • Start in a seated position and place your hands on your hips.
  • Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, drawing them back and down as your elbows come out and back.
  • Keep your shoulders pressed down and away from the ears at all times.

5.Cervical Retraction Strengthening

  • Start in a seated position with your shoulders relaxed.
  • Look straight forward.
  • Tuck your chin in, as to resemble a double chin, hold this position.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate neck pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Neck Pain Specialists.

If you're looking for personalized exercises for Cervical Spondylosis., be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your Neck pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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