Cervical Spondylosis Therapeutic Exercises

Cervical Spondylosis Therapeutic Exercises

Methods

1. Extend the head forward, then upward, repeating twice. Then, rotate the head in a circle to the left, back, and right. Next time, circle in the opposite direction [See Figures (1), (2), (3)].

2. Sit upright. Turn your head to the left while simultaneously extending your left hand to your right shoulder [See Figure (4)]. Alternate between the left and right sides.

3. Sit upright. Bend your head and neck to the left side, and use your left hand to reach over the top of your head to touch your right ear [See Figure (5)].

4. Sit upright. Lower your head and tuck your chin, crossing both arms in front of your chest. Then, straighten your chest, rotate your arms outward as much as possible with elbows bent, and turn your head to the left to look at your left hand. Alternate between the left and right sides [See Figures (6), (7)].

5. Sit upright. Clasp both hands behind your head. Forcefully extend your head backward while simultaneously using your hands to resist the backward movement of your head. Relax after 1-2 seconds [See Figures (8), (9)].

6. Sit upright. Abduct both shoulders and bend the elbows. Externally rotate the left shoulder until the left hand is pointing upward, and internally rotate the right shoulder until the right hand is pointing downward and backward. At the same time, turn your head to look at your left hand. Alternate between the left and right sides [See Figure (10)].

Benefits

Therapeutic sports can improve the function of the intervertebral joints of the cervical spine and enhance the tension of muscles, ligaments, and joint capsules, thereby strengthening the stability of the cervical spine and improving its blood circulation, while also correcting poor posture. Experience has shown that long-term therapeutic exercise helps to improve the symptoms of cervical spondylosis, consolidate curative effects, and reduce recurrence. In the prevention and treatment of cervical spondylosis, therapeutic sports play a vital role.

Since cervical spondylosis develops on the basis of age-related progressive changes in the cervical spine, regular activity can delay these degenerative changes, thus having a preventive effect on the condition.