Last updated on June 13th, 2025 at 03:26 pm
Cervical spondylosis, commonly known as neck arthritis, is a degenerative condition affecting the cervical spine. It can lead to neck stiffness, pain, reduced mobility, and even headaches. Regular, gentle exercises can be one of the most effective ways to relieve discomfort and improve neck function. In this article we will learn top 10 exercises for Cervical Spondylosis Relief that are safe and helpful.
Below are the top 10 exercises for Cervical Spondylosis Relief:
1.Neck Tilts (Forward and Backward)
Why it helps: Relieves stiffness and improves range of motion.
How to do it:
- Sit upright.
- Slowly tilt your head forward, bringing your chin toward your chest.
- Hold for 5 seconds, then return to neutral.
- Tilt your head backward and look up at the ceiling.
- Hold for 5 seconds.
- Repeat 5–10 times.
2. Side Neck Tilts
Why it helps: Stretches the side muscles of the neck and improves flexibility.
How to do it:
- Sit or stand tall.
- Slowly tilt your right ear toward your right shoulder.
- Hold for 5–10 seconds.
- Return to center and repeat on the left.
- Do 5 repetitions on each side.
3. Neck Rotations
Why it helps: Enhances mobility and reduces stiffness.
How to do it:
- Keep your shoulders relaxed.
- Slowly turn your head to the right until you feel a stretch.
- Hold for 5 seconds, then turn to the left.
- Repeat 5–10 times on each side.
4. Chin Tucks
Why it helps: Improves posture and strengthens deep neck muscles.
How to do it:
- Sit or stand with a straight spine.
- Pull your chin straight back (not down) to create a “double chin.”
- Hold for 5 seconds.
- Repeat 10 times.
5. Shoulder Rolls
Why it helps: Releases tension in the neck and shoulder area.
How to do it:
- Sit comfortably.
- Roll your shoulders forward in a circular motion 10 times.
- Repeat rolling them backward 10 times.
6. Upper Trapezius Stretch
Why it helps: Stretches the muscles connecting the neck and shoulders.
How to do it:
- Sit or stand upright.
- Place your right hand on the left side of your head.
- Gently pull your head toward your right shoulder.
- Hold for 15–30 seconds.
- Repeat on the other side.
7. Wall Push-ups
Why it helps: Strengthens upper back and shoulders to support the neck.
How to do it:
- Stand facing a wall, arms shoulder-width apart.
- Place palms on the wall and do a push-up motion.
- Keep your body straight.
- Do 10–15 repetitions.
8. Isometric Neck Exercises
Why it helps: Builds strength without movement, reducing strain.
How to do it:
- Place your palm on your forehead and push your head against it without moving.
- Hold for 5–10 seconds.
- Do the same by placing hands on the back and sides of your head.
- Repeat each direction 3–5 times.
9. Scapular Squeezes
Why it helps: Improves posture and supports neck alignment.
How to do it:
- Sit or stand upright.
- Squeeze your shoulder blades together and hold for 5 seconds.
- Release and repeat 10 times.
10. Cat-Cow Stretch (Modified for Neck)
Why it helps: Improves spinal flexibility and blood circulation.
How to do it:
- On hands and knees, alternate arching your back (cat) and dipping it (cow).
- Coordinate movements with deep breathing.
- Focus on moving the neck gently during each phase.
- Repeat for 1–2 minutes.
Tips Before Starting:
- Perform exercises slowly and gently.
- Avoid sudden jerks or overstretching.
- Stop if you feel pain, dizziness, or discomfort.
- Always consult your doctor or physical therapist before beginning any exercise routine, especially if symptoms are severe.
Conclusion
Cervical Spondylosis can significantly impact your daily comfort and mobility, but incorporating the right exercises into your routine can make a big difference. The top 10 exercises outlined in this article are designed to reduce stiffness, strengthen neck muscles, and improve flexibility- all of which contribute to long-term relief and prevention of flare-ups. Always start gently, listen to your body, and consult a healthcare professional before beginning any new exercise program, especially if you experience severe pain. With consistency and care, these simple movements can help you manage cervical spondylosis more effectively and lead a healthier, pain-free life.