Cervical Spine Health Exercises

Cervical spondylosis is a chronic, recurring condition that is difficult to cure. Self-care and proper exercise play a vital role in prevention, treatment, and recovery. Here is a simple cervical spine exercise routine designed to improve neck health.

Exercise Steps:

1、Forward Bend and Backward Extension:

Gently tilt your head backward, inhale, and look up. Pause for a moment.Exhale and return to the neutral position.Slowly lower your head toward your chest while inhaling, looking downward. Pause, then exhale and return to neutral.

2、Side-to-Side Rotation:

Gradually turn your head to the left, inhaling as you do. Feel the left muscles contract and the right side stretch. Pause momentarily. Exhale as you return to neutral, then repeat on the right side.

3、Side-to-Side Tilt:

Slowly tilt your head toward the left shoulder as you inhale, bringing your left ear closer to the shoulder. Pause briefly, exhale, and return to neutral.Repeat on the right side.

4、Shoulder Lift and Neck Contraction:

Lift both shoulders slowly while contracting your neck downward. Inhale and pause momentarily.Gradually return to a natural position, then press the shoulders downward forcefully while extending your neck upward. Inhale, pause, then exhale as you relax your shoulders.

5、Head and Hand Resistance:

Place both hands on the back of your head. As you inhale, gently push your head backward while resisting with your hands. Pause and feel the tension.Exhale and relax.

Key Points:

Perform the movements slowly and with controlled force.Ensure full contraction of the muscles being worked while relaxing the stretching muscles.Avoid sudden or jerky movements to prevent injury and adhere to a gradual progression.

Keywords: Cervical Spondylosis, Exercise, Neck Health