Home Exercises for Cervical Spondylosis

Do you spend long hours working at a desk? Have you experienced neck and shoulder pain, dizziness, headaches, numbness in the upper limbs, or frequent discomforts like stiff neck, difficulty lifting your arms, fatigue, and chest tightness? If not, congratulations; cervical spondylosis may be far from your concerns. Please continue to take good care of your neck. However, if you’ve encountered these symptoms, it’s time to learn about effective exercises for cervical spondylosis.

Symptoms of Cervical Spondylosis:

Neck Pain:

Neck pain is the most common initial symptom of cervical spondylosis. It is often accompanied by stiffness and restricted movement in the neck.

Pain Range:

Pain from the cervical spine may radiate downwards, causing discomfort in the upper back, shoulder blades, and arms.

Headaches and Dizziness:

Pain may occur in areas such as the back of the head, the crown, the forehead, or the temporal regions. Dizziness is often described as a spinning sensation.

Shoulder, Arm and Hand Pain:

Approximately 60-70% of cervical spondylosis patients experience pain and numbness in the shoulders, arms, and hands. The pain can manifest as stabbing, aching, or burning sensations.

Numbness:

The sensation of numbness primarily occurs in the region of the deltoid muscle on the outer side of the shoulder, the outer side of the upper arm, and the fingers. The numbness in the fingers of patients with cervical spondylosis exhibits certain characteristic features. It either manifests as numbness in the thumb, index finger, middle finger, and half of the ring finger, or it presents as numbness in the little finger and half of the ring finger.

Common Causes:

Poor Lifestyle Habits:

 Changes in lifestyle and work patterns have contributed to a younger demographic experiencing cervical spondylosis. Prolonged incorrect sitting postures, especially among those addicted to mobile games or prolonged video watching, increase the risk of cervical spondylosis. The constant “downward” posture strains neck muscles, leading to fatigue and, ultimately, cervical spondylosis.

Occupational Hazards:

Incorrect sitting positions during work or study can overload the cervical spine. Professionals and students who spend extended periods in a seated position, with tensed neck muscles, are prone to developing cervical spondylosis.

Exposure to Cold in the Neck Area:

 Frequent exposure of the neck to cold temperatures can result in poor blood circulation around the cervical spine, causing muscle stiffness and spasms, leading to changes in the normal physiological curvature of the cervical spine and triggering cervical spondylosis.

Effective Exercises to Alleviate Cervical Spondylosis:

Head Hugging Training:

When you feel neck discomfort during work, lift your head, straighten your chest, and clasp your hands behind your head. Gently push your head backward, resisting the movement to exercise against resistance. Perform 15-20 repetitions, 2-3 times a day. This action prevents muscle atrophy, improves the strength of the posterior neck muscles, and aids in restoring the physiological curvature of the cervical spine.

Chin Support Movement:

Regularly supporting the chin is a simple method to relax neck muscles and improve cervical curvature. While sitting, close your eyes, support both sides of your lower jaw with your hands, and rest your elbows on the table. Maintain a continuous self-uplifting traction motion for about 3-5 minutes, repeating 3-4 times daily.

Standing on Toes:

During breaks, stand against a wall with your back straight for 5-10 minutes. Let your arms hang naturally, elongate your neck, lift your chest, tighten your abdomen, and occasionally rise onto your toes. Breathe naturally and maintain a straight line from your neck to your waist. Regularly performing this action corrects poor head-bending postures and alleviates cervical spine curvature.

Looking at the Sky:

Looking upward stretches neck muscles and ligaments, increasing their elasticity. This simple action helps exercise muscles and ligaments around the neck.

Chest Expansion Exercise:

Chest expansion exercises involve the stretching of neck muscles and ligaments, contributing to the overall improvement of muscle and ligament flexibility.

Turning the Head Backwards:

Leaning forward with the upper body, rotate the head backward. This movement effectively exercises neck muscles and ligaments.

Shoulder Shrugs:

Stand with feet shoulder-width apart, arms naturally hanging. Alternate shrugging the shoulders to exercise neck muscles.

Neck Stretching:

Gently sway the head from side to side, allowing effective stretching of neck muscles and ligaments to relieve symptoms.

Traditional Chinese Medicine Treatment for Cervical Spondylosis:

In addition to exercises, traditional Chinese medicine (TCM) treatments such as tuina, gua sha, cupping, and moxibustion have proven highly effective in treating cervical spondylosis. Professional tuina techniques enhance blood circulation, alleviate neck muscle tension, and provide significant relief. Gua sha stimulates blood flow through unique scraping methods, effectively reducing discomfort. Cupping, with negative pressure stimulation, aids in reducing inflammation and pain caused by cervical spondylosis. Moxibustion improves blood circulation around the cervical spine, easing symptoms. These TCM treatments, known for their effectiveness, are often integrated into comprehensive treatment plans by TCM practitioners.

Common Queries about Cervical Spondylosis

In our daily lives, fatigue and poor habits can gradually impact the health of our cervical spine. Through the mentioned simple yet effective home exercise methods, we can care for our necks amidst busy work schedules, alleviating pain and discomfort. However, when addressing cervical spondylosis symptoms, traditional Chinese medicine treatments like tuina, gua sha, cupping, and moxibustion are highly regarded. When choosing suitable exercises and treatments, consult professional medical advice or a TCM practitioner to ensure alignment with individual health conditions. Through holistic care, we can better protect the health of our cervical spine and enjoy a comfortable life.