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3 at home exercises for cervical

spondylosis
! October 1, 2016 / " Synergy Physiotherapy /

What is cervical spondylosis?

Cervical spondylosis, which often causes

pain and stiffness in the neck, affects more
than 85% of people aged 60 and over. The
condition refers to “wear and tear” in the
disks and joints of the cervical spine, which
is made up of seven small vertebrae that
form the neck.

It is also known as arthritis of the neck or

cervical osteoarthritis.

Symptoms of cervical spondylosis

Many people with cervical spondylosis do not have any
noticeable symptoms and, for those who do, symptoms
tend to come and go.

The most common symptom is stiffness and pain in the

neck, which, in some cases is severe and
debilitating. In most cases, however, it does not stop
them from getting on with their usual daily activities.

Symptoms can be made worse by holding the neck in

the same position for a long time, for example when
reading a book or driving.

Other symptoms can include headaches, muscle

weakness and a popping or grinding sensation when
the neck is turned.

In rare cases, nerves in the neck can become trapped,

which can lead to pain in the arms or pins and needles
in the arms and legs. Trapped nerves can also lead to
a loss of feeling in the hands and legs, co-ordination
problems and difficulty with walking.

Are you worried about your neck or back pain?

Book a free online consultation.

Cervical spondylosis treatment

Symptoms of cervical spondylosis can usually be
relieved in three main ways:

i) Exercise, including specific home stretches to relieve

the symptoms, as well as activities like walking and
swimming.

ii) Treatment by a trained physiotherapist with

experience of treating cervical spondylosis.

Your physiotherapist can show you how to strengthen

and stretch the neck, how to work on improving your
posture and the best ways to stop neck pain from
coming back.

They can also mobilise the joints and loosen muscles

to maximise available movement, relieve stiffness and
to restore normal function.

iii) Taking non-steroidal anti-inflammatory drugs

(NSAIDs) including ibuprofen and naproxen to ease
the pain.

3 at home exercises for cervical

spondylosis
These exercises help to relieve the symptoms of
cervical spondylosis by reducing the stress and tension
in the neck and the areas around it. Please stand up or
sit down to perform the stretches and keep breathing
deeply throughout.

i) Chin tucks

Move your chin towards your chest and hold it there

for a few seconds (you should feel the stretch from the
bottom of the skull and down the neck).

Repeat between 10-30 times.

ii) Lateral neck stretches

This exercise stretches both sides of the neck.

Start by relaxing your shoulders. Slowly move your left

ear towards your left shoulder to bend your neck to the
left. When you feel the stretch on the side of your neck,
hold it there for a few seconds. Gently move back to
the starting position and repeat on the right-hand side.

Repeat the process between 10-30 times.

iii) Shoulder forward raise

With your arms down by your side lift both shoulders

slightly up towards your ears. Holding them in that
position slowly lift one arm straight out in front of you to
90 degrees and then back down again. Repeat this on
the other arm and then continue to alternate left and
right. Make sure that you try and keep the shoulders
still and in the slightly elevated position throughout the
exercise.

Repeat 2 X 15 repetitions on each arm

IMPORTANT: These are general guidelines. If you

have any concerns, please contact us.

Please don’t take any chances with a stiff or sore

neck – it’s always best to speak to the specialists.

Our physiotherapists have helped scores of people to

deal with cervical spondylosis. The majority of cases
respond well after a few weeks of treatment.

Are you worried about your neck or back pain?

Click here to book a free online consultation.

Or

Call one of our clinics now

Woking clinic 01483 600351.

Egham clinic 01784 618118.

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01483 802 269

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01784 605 358

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