Cervical arthritis is the wearing down of the joints in your neck. Symptoms include pain and stiffness in the neck, headaches, and numbness and weakness in the extremities. Regular activity is an effective way to combat the symptoms of cervical arthritis. Resistance bands are appropriate tools for exercise if you have arthritis. Training with them will not only build strength but also improve joint mobility. Try doing three sets of 10 to 12 repetitions of each of the following exercises. Get authorization from your doctor before trying this or any other workout.
Band Squats
Lie your band on the ground and step on it with your feet about shoulder-width apart. Grab the ends of the band, looping them around your hands, and lift them to shoulder height. Hold the band ends there for this entire exercise. Pressing your hips back as you squat, bend your knees until your rear is nearly knee level. Keep your shoulders over your knees and your knees over your toes as you lower. Then slowly lift back up to the starting position. Keep your abdominal muscles pulled in toward your spine the entire time.
Band Curls
Still standing on the band with your feet about shoulder-width apart and the ends looped around your hands, lower your fists right next to your thighs. Keep a slight bend to your knees, and pull your abdominal muscles in toward your spine. With your palms facing up, curl your fists up to your shoulders, and then slowly lower them back down. Keep your elbows pulled tightly into your sides and your torso completely still.
Band Triceps Extension
Loop your band around your right hand and lift it above your head before bending at a right angle with your forearm just behind your head. Grab hold of the other end of the band that is dangling behind you with your left hand at thigh level. Keep your left hand pressed against your thigh holding the band tensely. With the palm of your right hand facing the ceiling, extend your arm up to straight and then slowly lower it back down to a 90-degree angle. Do not allow your arm to bend past a right angle.
Band Chest Press
Lie down on the ground with your band underneath your shoulder blades and the ends looped around your hands. Bend your knees to place your feet on the ground. Keep your abdominal muscles pulled in and your neck muscles relaxed. Press one fist up toward the ceiling at a time. Keep the fist pressing along a straight line from your shoulder up to the ceiling. Try not to rest your arm on the ground while you work the opposite arm.
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