Spondylosis is a medical condition that can affect the spinal column due to disk degeneration, most frequently the neck or cervical spine. This condition can affect any age range and can differ in both pain severity and location within the neck. You can help alleviate the symptoms associated with this condition by completing a few simple exercises at home or under the supervision of a medical professional, such as a physical therapist. Be sure to receive clearance from your doctor before attempting this or any new exercise that involves the spine.
Overhead Stretch
One of the best ways to alleviate discomfort associated with cervical spondylosis is to stretch the muscle groups on your neck. This can be done with the use of an overhead movement of your arm, as described by the Cervical Spondylosis information website. From a seated position, reach your right arm over your head so that your forearm rests on the crown of your head and your right hand touches your left ear. Next, allow your arm and gravity to slowly move your forehead towards the ground and to the side of your body until you feel a stretch in your neck. Your head should not be facing forward in this exercise, but instead more towards your shoulder. Hold this position for 5 seconds before slowly releasing the hold and returning to your starting position.
Neck Flexion Stretch
As an extension of the overhead stretch, another exercise you can complete to alleviate neck pain associated with cervical spondylosis is a forward neck flexion stretch. From a seated position, again lift your right arm over your head, placing the forearm and hand on your skull much like you did for the overhead stretch. Next, allow gravity and the weight of your arm to push your forehead straight down towards your chest so that you now feel a stretch in the back of your neck. Again, focus on not straining in this position while you hold for a brief period of time. Finally, release the hold and return to your starting neutral position.
Shoulder Shrugs
According to the Spine Universe website, strengthening your shoulders is another great way to alleviate pain associated with cervical neck pain or spondylosis. One strengthening exercise you can do at home is shoulder shrugs. From either a seated or standing position, keep your arms straight and along the sides of your torso. While keeping your focus straight ahead and only using the muscles in your neck and shoulders, slowly move your shoulders upwards towards your ears in a shrugging motion. Hold this position at the top briefly before slowly moving them back down to starting position.
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