Yoga and exercises for Spondylosis - Neck pain

Exercises for Neck Pain and Spondylosis

Neck pain is one of the most common problems that one encounters in day to day life. It is probably as common as common cold. There can be plenty of reasons for the onset of neck pain such has an injury, stress, accident, work etc. Cervical spondylosis may be caused by one or more of several complaints. A very common mistake is to perceive the cause of illness as a singular factor.Treating the patient for a single factor like a spur seen on X-ray or a slipped disc in the neck seen on a myelogram or CT scan need not always completely alleviate the patient's suffering. Many a time reference to a specialist also may not prove fruitful.

Cervical Spondylosis is also known as osteoarthritis of the neck / degenerative disc disease. To an extent, we all develop a degree of degeneration in the vertebrae and discs as we become older. However, cervical spondylosis is a term used if the degree of degeneration is more severe, and causes more symptoms, than is expected for a given age. It is basically the abnormal wear and tear of the spinal discs, spinal bones and ligaments due to different reasons such as accident, stress, muscular problem or by trapped nerve between vertebrae working or sleeping in an inappropriate posture for a long time etc. Mobility of the spine is dependent on several small joints, the derangement of the functioning of one of which, can cause neck pain and reduced movements. The neck loses the normal position of the spinal vertebrae, and the weight becomes distributed abnormally causing bones and ligaments to modify and remodel themselves to adjust to the building pressure. Over time, this abnormally modified structure of the neck results in disc degeneration, spinal stenosis, and even disc herniations. Cervical Spondylosis is more common in women than in men.

Symptoms

· Pain in the neck that radiates to skull and sholders.

· Neck stiffness

· Headaches

· Numbness in part of arm

Learn more about Cervical Spondylosis at my website www.cervical-spondylosis.com


Here are basic stretches and exercises that can be used by almost everyone in pain, though you should always consult your doctor before beginning an exercise plan. Take 10-15 minutes a day and go through the entire routine for maximum relief.

For each of the neck exercises, you should be seated comfortably with your shoulders, neck, and jaw as relaxed as possible.

Reach your right arm over your head so that your palm is on top of your skull, your fingers resting just above the left ear. Allow the weight of your arm, along with light fingertip pressure, to gently bend the head toward your right shoulder (fig.1). Do not strain. Check to make sure your shoulders are still relaxed. You should be looking forward. Hold the pose for 30 seconds. Move your fingers toward the back left corner of your skull, this time allowing your head to bend forward and to the right, about 45 degrees in front of your shoulder (fig.2). Hold for 30 seconds. Now place your fingers at the back of your skull and gently pull your head straight forward, toward your chest (fig.3). Hold for 30 seconds. Switch hands and repeat the stretches in reverse order: Pull forward, then 45 degrees in front of your left shoulder, and finally directly over your left shoulder. Do not push your head backward.

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Do an isometric push against your hand to strengthen the neck. Hold your left palm against the left side of your head (fig.4). Push your left hand against your head while also pushing your head toward your left hand at about half strength. Hold for 30 seconds. Repeat with your right hand on the right side of the head. Do the same exercise, using either hand, with the back of the head (fig.5) and the forehead (fig.6).

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Yoga Exercises for Neck Pain

If you determine you simply have a stiff neck, specific yoga exercises will help strengthen muscles and increase flexibility in the neck. Even gently exercising your neck helps lubricate and speed nutrients to the area. Here are a few exercises for your neck that are particularly helpful.

Neck Stretches

Follow these steps when practicing neck stretches:

• Start in seated position (cross legged)

• Sit up tall, reaching up through the top of the head

• Draw shoulders back

• Exhale, drop chin towards chest, keeping elbows and shoulders pulled back

• Inhale, raise the head back to center

• Do this five times, then on the last exhale, drop the chin and stay in this position for three breaths, breathing through the nose

• Inhale, raise head back to center

• Exhale, slowly drop right ear towards right shoulder

• Inhale, raise head back to center

• Do this five times, then on the last exhale, drop the ear towards the right shoulder and stay in this position for 3 breaths

• Inhale, raise head back to center

• Repeat on left side

If you continue to have a neck pain, your first task is to learn to reestablish a normal curve in as many situations as possible: sitting at your desk, standing in line at the grocery store, lying in bed.If done properly, all backward bends except Sethu Bandha Sarvangasana (Bridge Pose) engage your neck extensor muscles.

Asanas like Salabhasana (Locust Pose) and Bhujangasana (Cobra Pose) – backbends in which the weight of the head is lifted against gravity – provide the most strengthening benefits for the back of the neck muscles. However, as you practice these asanas, see that you pull your shoulder blades away from your ears and do not to compress the back of your neck. Try to feel as if the cervical curve is distributed evenly throughout your entire neck and you're stretching your neck, even as you bend it backwards.

Locust Pose

Sarvangasana (Shoulderstand) can worsen the problem. As the pose drops your chin toward your chest, it makes it very easy to completely flatten the cervical curve or even curve the neck in the wrong direction. So, if you have a fairly recent, still painful, and acute neck injury like whiplash from an auto accident, avoid Shoulderstand. It would only exacerbate the injury, and practicing it too soon could significantly prolong your healing time.

Sarvangasana (Shoulderstand)

Chest Expander

Stand up with your feet close together. Bring your hands behind your back and interlace your fingers. Tuck your tailbone in, so you don’t arch your low back too much. As you inhale, lift your hands away from your tailbone. Squeeze your shoulder blades together and you lift your arms and stay in this position for 3-4 breaths. On your next exhale, lower your arms back down. This exercise helps strengthen the muscles in your upper back and relieve tension in your upper back and shoulders.

Half-Circles

H circles in the front can be done instead. To do this, first drop your chin to your chest. Move your chin towards the right shoulder then back to your chest. Then move your chin towards the left shoulder and back towards the chest. Repeat this movement three to five times.

Learn here full exercises with illustration

Shoulder Moves

Hunch your shoulders as high as possible, then let them relax completely. Repeat this movement 5-6 times. Next, roll your shoulders in a backwards circular motion (lifting shoulders up, squeezing them back, read full....

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Arm Lifts

Bring your arms straight out in front of you with your palms facing each other. As you inhale, reach your arms overhead, bringing your arms next to

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Press It

Place the palms of your hand against the back of your head and gently press while resisting with your head. Hold for a count of ten. Repeat with your palm on your forehead.

Extension and flexion is especially helpful when you feel your neck and back stiffen. While sitting, place your hands on your knees and push down.

Extention

This is the movement of allowing the head to go back until.... read full

Rotation

Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.

Side Bend

Side bends increase your side-to-side flexibility. Start by lacing yourfingers together and pointing your elbows outward.

Sit And Twist

This exercise increases the flexibility of your entire spine. To begin, laceyour fingers together and point your elbws outward.

Side / Lateral flexions (Tilt)

Keep your head facing straight forward and try and tip your ear down towards the same shoulder. It’s difficult to do this well and without rotating to one side. She’s doing pretty well in the picture, just lifting her chin up a little more than ideal.

Neck Retraction (Chicken Tuck)

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Learn more about Cervical Spondylosis at my website www.cervical-spondylosis.com

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