Yoga Exercises For Arthritis In The Neck

Arthritis in the neck, also called cervical spondylosis, is an age-related disorder caused by degeneration of the bones and cartilage in the neck. The primary symptom is pain in the neck, which may become worse after looking up or down for prolonged periods. The condition may also cause numbness and tingling in the arms, weakness in the hands or fingers, and headaches. Yoga stretches can relieve the symptoms of cervical spondylosis. Consult your physician before starting an exercise program.

Forward Bends and Inversions

Forward bends and inversions encourage blood flow to the head and neck. Increased blood flow carries oxygen and nutrients to the muscles and bones, and flushes wastes, which can slow the progression of the disorder. The pose also stretches your neck by allowing gravity to gently pull against your spine. The big toe pose is the most basic of the inversion poses. Simply stand with your feet together and hinge forward at the hips until your hands touch the floor. Relax your neck and let your head hang between your arms. If you are unable to touch the floor, you can modify the pose by walking your hands out into downward facing dog, so that your body forms an inverted "V." Relax into the pose and hold the position for at least 20 seconds.

Back Bends and Extensions

Back bends stretch the front of the body and lengthen the muscles in the front of your neck. If these muscles become tight, they can pull the head forward and cause strain on the cervical bones and muscles. You can perform back bends from a kneeling or standing position, but a seated back bend is a simple pose, suitable for all fitness types. Sit on the floor in a comfortable, cross-legged position. If you cannot cross your legs, sit with your legs straight or sit in a straight-backed chair. Pull your shoulders back and down and tuck your chin to align your ears with your shoulders. Lift your chest, to arch your back, and tilt your chin to the ceiling. Hold the position for at least 20 seconds.

Upper Back Twists

Upper back twists release your upper back and neck muscles and help maintain mobility in your upper spine. Sit on the floor in a comfortable cross-legged position, or in a straight-backed chair. Put your left hand on your right knee and rotate your torso to the right as far as is comfortable, and look over your right shoulder. Press against your right knee to deepen the twist. Hold for at least 20 seconds and switch to the opposite side.

Head Rotations

Head rotations release all the muscles and help maintain mobility and range of motion in your neck. Head rotations are especially effective after activities where you hold your head in the same position for long periods. Sit on the floor in a comfortable cross-legged position, or in a straight-backed chair. Keep your shoulders straight and tilt your right ear to your right shoulder. Hold for at least 20 seconds then tilt to the left and hold for 20 seconds. Tuck your chin, tilt your head forward and hold for at least 20 seconds. Tilt your head to the ceiling for at least 20 seconds. Circle your head five times to the right and five times to the left.