CERVICAL SPONDYLOSIS

If you have been diagnosed with cervical spondylosis you should know there are no medicines to cure cervical pain. Few simple yoga exercises, repeated often, done regularly can cure neck pain very quickly.

3 Things to Do


1. Keep your spine straight like the picture, while sitting or standing.

2. Reduce tension by practicing exercise & meditation.

3. Have milk, milk products, green vegetables, small fishes They contain calcium.

And 3 Don't


1. We strongly advice against forward bending exercise. Avoid jogging, running, jerking. Avoid carrying heavy bags and don’t lift heavy weights.

2. Soft chair, bed should be avoided.

3. Don’t take painkillers it causes stomach Ulcers.

If you have only 2 minutes to spare, check out the exercise shown here. Do each step slowly for 5 counts, both left and right. One cycle takes no more than 2 minutes. Do it at least 3 times everyday while you sit before your computer or TV- at home, or at work. Push your head with your Palm and resist the pressure firmly with your neck. Your neck should remain static.
Curing Cervical Spondylosis and neck pain will need a bit more doing. 20 minutes a day for 3 weeks. Get Started with TWC. Cure neck Pain

Practice the following yoga regularly. Choose a time of day you can stick with so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Heal Cervical Spondylosis and Neck Pain naturally.

1. Neck exercise 1st kind:


Stand straight. Turn your head toward right side. Then move your head back in normal posture. Then turn your head toward left and then come back to normal position. Do this for 10 times, and take rest.
Benefits: This neck exercise relieves neck pain caused by posture problems.

2. Neck exercise 2nd kind:


Stand straight. Turn your head toward up and bend backward then come back in normal posture.Do this for 10 times and take rest.
Benefits: This neck exercise relieves Cervical Spondylosis caused by posture problems.

3. Static neck exercise 1st kind:


Stand straight. Place your right hand on your right cheek. Now try to move the neck toward right side and resist the neck from moving by your right palm. Both the pressure will be equal and hence the neck should not move. Hold the position and count 10. Do the same thing with left side.
Benefits: It strengthens the muscles of the neck, upper back, and shoulders.

4. Static neck exercise 2nd kind:


Stand straight. Place two palms below your chin. Now push the palms with your chin and resist it with your palms. Both the pressure will be equal prohibiting any movement. Hold the position and count 10.
Benefits: It relaxes the neck and reduces pain.

5. Static neck exercise 3rd kind:


Stand straight. Place your right palm above the ear and resist the head to move at right side. Both the pressure will be equal and hence the neck should not move. Hold the position and count 10. Do the same thing with left side.
Benefits: Strengthens the neck muscles and increases its flexibility.

6. Static neck exercise 4th kind:


Stand straight. Place your interlocked palms on the forehead. Now push your forehead with interlocked hands and resist your hands with your forehead. The pressure will be equalize so that the head cannot move forward. Hold the position and count 10.
Benefits: This exercise will allow your neck to release the tension.

7. Static neck exercise 5th kind:


Stand straight. Interlock the palms of both hands and place at the backside of head. Now push your head with interlocked hands and resist your hands with your head. Both the pressure of the hands and head should be equal to keep the neck straight. Hold the position and count 10.
Benefits: Get rid of neck pain and stiffness with this exercise.

8. Stretching of shoulder blades:


Stand straight. Interlock your fingers of both hands at the back side of your head. Now bring the elbows together in front. Do this for 10 times.
Benefits: While at work, do this exercise to avoid neck and shoulder stiffness and Cervical Spondylosis.

9. Shoulder rolling:


Stand straight with hands aside. Roll your shoulders in clockwise manner for 10 times and then in anticlockwise manner for 10 times.
Benefits: Tones up the shoulder muscles and relieves shoulder and neck pains.

10. Neck pulling: Natural Traction for Cervical Spondylosis


Sit straight on a chair. Another person is required to hold your neck from backside. Now that person will slowly pull your neck upward and count 5. Do this for 2 times.
Benefits: Natural Traction that gives huge relief in Cervical Spondylosis.

11. Hand stretching against the wall:


Stand straight with one hand distance from wall. Raise your hand till shoulder level and move towards the wall by crawling your fingers. Stretch your body and try to raise your hand upward till the level you can. Hold the position & count 5. Then return to the start position.
Benefits: With this exercise the muscle of neck and shoulder gets stretched.

12. Assurance Posture: For Neck Pain


Sit in Lotus pose and raise your right hand sidewise till shoulder level. Left hand will rest on left knee. Turn your head toward left side. Hold this position and count 10. Repeat by changing the hand. Again repeat the whole process by changing your legs in Lotus pose
Benefits: Assurance posture is an effective neck pain exercise.

13. Breathing:


Sit in Easy posture. Palms will be on respective knees. Close your eyes. Now slowly exhale and inhale. Concentrate on your breathing. Do this for 10 times and then take rest.
Benefits: It manages psycho physical diseases.

14. Meditation:


Sit in Easy pose. Keep your index finger of both hands inside your respective ears. Close your eyes inhale and utter the word ALLAH. While uttering the word, exhale. Do this for 10 times.
Benefits: Gives relief from Stress and tension, calms and concentrates mind.