Best Exercises For Cervical Spondylosis

Cervical Spondylosis Home>Musculoskeletal Conditions>Cervical spondylosis Home >Musculoskeletal Conditions>Cervical Spondylosis Cervical Spondylosis Best Exercises For Cervical Spondylosis Introduction: Understanding Cervical Neck Pain Cervical neck pain, affecting the upper portion of the spine, has become increasingly common in our modern lifestyle. With long hours spent in front of computers, mobile phones, and poor ergonomic practices, neck stiffness, tightness, and chronic discomfort are now everyday complaints. The cervical spine supports the weight of the head and allows for a wide range of movement, but it is vulnerable to strain, injury, and degenerative changes.(Best Exercises For Cervical Spondylosis) Physiotherapy and regular cervical exercises can provide significant relief from neck pain. These exercises not only stretch tight muscles but also strengthen weak ones and improve posture. In this blog, we’ll explore the most effective exercises for managing and relieving cervical neck pain, focusing on movements that are simple, safe, and supported by physiotherapists. 1. Chin Tucks – The Posture Corrector Why it helps:Chin tucks strengthen the deep cervical flexor muscles and improve alignment of the head over the spine. It is particularly beneficial for those suffering from forward head posture, often caused by extended screen time. How to perform: Sit upright or stand with your back against a wall. Slowly draw your chin straight back, as if making a double chin. You should feel a stretch at the base of your skull. Hold the position for 5 seconds, then relax. Repeat 10–15 times, twice a day. Physio Tip: Keep the head level and avoid tilting it downward. This should be a gentle movement.   2. Neck Side Bends – Release the Tension Why it helps:This stretch targets the upper trapezius and scalene muscles, which often become tight due to poor posture or tension. Side bends improve lateral flexibility and reduce muscle stiffness.(Best Exercises For Cervical Spondylosis) How to perform: Sit comfortably with your back straight. Slowly tilt your head to the right side, bringing your ear toward your shoulder. Use your right hand to gently pull your head further for a deeper stretch. Hold for 15–30 seconds. Repeat on the left side. Do 2–3 repetitions per side. Physio Tip: Avoid lifting your shoulders; keep them relaxed during the stretch. 3. Neck Rotation – Increase Range of Motion Why it helps:Cervical rotation helps improve neck mobility and decreases stiffness. It is essential for restoring everyday movements like looking over your shoulder while driving. How to perform: Sit or stand with a neutral spine. Slowly turn your head to the right until you feel a stretch. Hold for 15–20 seconds. Return to center and rotate to the left. Perform 2–3 sets on each side. Physio Tip: Move gently and stop if you feel pain or dizziness. 4. Levator Scapulae Stretch – Target Deep Muscle Tension Why it helps:The levator scapulae muscle connects the neck to the shoulder blade and is often a source of deep-seated neck pain. This stretch is great for releasing that tension.(Best Exercises For Cervical Spondylosis) How to perform: Sit on a chair and hold the edge with your right hand. Turn your head 45 degrees to the left, then look down toward your armpit. Use your left hand to gently push your head downward. Hold the stretch for 20–30 seconds. Repeat on the opposite side. Physio Tip: This is a deep stretch – do it slowly and carefully. 5. Shoulder Blade Squeeze – Strengthen Posture Muscles Why it helps:Poor posture contributes to cervical pain. This exercise strengthens the rhomboids and middle trapezius muscles, improving upper back posture and reducing strain on the neck. How to perform: Sit or stand upright. Squeeze your shoulder blades together and down, as if trying to pinch a pencil between them. Hold for 5 seconds, then release. Repeat 10–15 times. Physio Tip: Avoid lifting your shoulders toward your ears. Keep the motion controlled and focused on the mid-back. 6. Neck Isometric Exercises – Gentle Strength Building Why it helps:Isometric exercises build neck strength without movement, making them ideal for people in pain or during early stages of rehabilitation.(Best Exercises For Cervical Spondylosis) How to perform: Place your hand on your forehead. Push your head against your hand without letting it move forward. Hold for 5 seconds. Repeat the same by placing your hand on the back of your head, right side, and left side, resisting movement each time. Do 5–10 repetitions in each direction. Physio Tip: These are subtle contractions. Don’t overexert—gentle resistance is enough. 7. Scapular Wall Slides – Mobility & Strength Why it helps:Improves shoulder and upper back movement, which in turn reduces tension in the neck muscles. Great for posture correction. How to perform: Stand with your back against a wall, arms raised in a goalpost position. Slowly slide your arms upward along the wall, maintaining contact. Lower them back down. Perform 10–12 repetitions. Physio Tip: Keep the back of your head, shoulders, and elbows touching the wall throughout the movement. 8. Cat-Cow Stretch (For Cervical and Upper Spine) Why it helps:This dynamic stretch enhances flexibility in the entire spine, including the cervical region. It’s excellent for releasing tension and improving movement.(Best Exercises For Cervical Spondylosis) How to perform: Get on all fours. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your spine (cat pose), tucking your chin and pelvis. Repeat 10–15 times. Physio Tip: Sync your breath with movement for better relaxation. When to Do These Exercises Perform these exercises once or twice daily, ideally under the guidance of a physiotherapist if you have existing neck conditions. Consistency is key—gentle, regular movement can reduce chronic pain and stiffness over time. When to Seek Professional Help If your neck pain is: Persistent beyond a few weeks Accompanied by numbness, tingling, or weakness in the arms Caused by an accident or injury Worsening with movement …it’s time to consult a physiotherapist or orthopedic specialist. Conclusion: Take Control of Your Neck Health Cervical neck pain can be frustrating and disabling, but incorporating targeted exercises into your daily