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Neck Exercises for Cervical Spondylosis

by
author image Nick Ng
Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.
Neck Exercises for Cervical Spondylosis
Neck spondylosis usually occurs in middle-age and older adults. Photo Credit Creatas Images/Creatas/Getty Images

Cervical spondylosis is the degeneration of one or more discs in your neck, according to Dr. Thomas Wascher of Spine-health. This is a common neck disorder for adults over the age of 50 in the United States. Although normal aging is the primary cause of cervical spondylosis, you can do certain exercises that delay or prevent the onset of this disorder. Consult with a medical or exercise professional before attempting any exercises.

Neck Stretches

Stretching your neck alleviates pressure releases tension in your neck muscles, according to Cervical-spondylosis.com. Place your right hand over your left side of your head above your left ear. Gently tilt your head to your right shoulder. You should not push with your hand. Use the weight of your arm and only light pressure to push your head toward your shoulder. You should feel a gently pressure and stretch on your left neck and upper shoulders. Hold this stretch for 30 seconds, and repeat the stretch on the other side. Stretch each side two to three times.

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Half Circle Rolls

In this active stretch you move your neck to stimulate muscle activity and increase range of motion in your tissues. Tilt your head down so that your chin is facing your chest. Rolling your head gently to your left with your left cheek near your left shoulder, then roll to your right with your right cheek near your right shoulder. Roll about 10 times for two sets. Inhale when you roll your head up and exhale when you roll down.

Floor Bridge

If you have early signs of cervical spondylosis, you can do yoga-based exercises that strengthens and increases flexibility in your neck as well as your entire body. This exercise not only strengthens your neck muscles, but also strengthens your buttocks and deep abdominal muscles, according to Cervical-spondylosis.com. In most cases, cervical spondylosis originates from your pelvis your lower spine, which affects the neck posture.



Lie on the ground with your legs bent and your feet flat on the floor. Place your hands near your sides. Lift your buttocks up as high as you can, and hold this position for three deep breaths. You should feel some contraction in your neck, between your shoulder blades and in your buttocks. Lower your buttocks down to the ground, and repeat the exercise 10 more times for three sets.

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