04/02/2023
STRETCHING TECHNIQUES AND PREVENTIVE MEASURES FOR CERVICAL SPONDYLOSIS
Most of these are physiotherapy techniques used as managerial protocols. They just work like and a miracle. Interestingly, some of these protocols can still be used to prevent the condition even though they are meant to deal with cervical spondylosis of which patients suffering from it benefits as well.
Cervical spondylosis refers to degenerative changes to the structures of the cervical spine that takes place over time. Proper neck posture and good ergonomics may slow down its onset but there is no real way to prevent or avoid it. However, there are some neck stretching and strengthening exercises that will benefit almost everyone.
Stretching exercises. Apart from maintaining flexibility, stretching exercises can also help to decrease pain from muscle injury. Exercises can be performed in the morning to relieve stiffness and again at night before going to bed. Sharp or electric like pain in the shoulder or arm is not normal and should be reported to your specialist doctor.
The most useful stretching exercises for the neck include the following:
Neck bending:
Tilt the head forward and try to touch your chin to your neck. Hold for a few seconds, breathe in gradually, and exhale slowly with each exercise. Exhaling with the movement helps relax the muscles. Repeat 10 to 15 times. Relax the neck and back muscles with each neck bend.
Shoulder rolls:
In the sitting or standing position, hold the arms at the side with the elbows bent. Try to pinch the shoulder blades together. Roll the shoulders backwards 10 to 15 times, moving in a rhythmic, rowing motion. Rest. Roll the shoulders forwards 10 to 15 times.
Neck rotation:Slowly look to the right. Hold for a few seconds. Look to the center. Rest for a few seconds between movements. Repeat 10 to 15 times. Perform on the left side.
Neck tilting:
Look straight forward, then tilt the top of the head to the right, trying to touch your right ear to the right shoulder (without moving the shoulder). Hold in place for a few seconds. Return the head to the center. Repeat 10 to 15 times.Repeat on the left side.
Vertical shoulder stretches: In the sitting or standing position, use the right hand to hold the left wrist and pull the arm (and shoulder) up and over the head, towards the right. Hold for five seconds. Keep the left shoulder and back muscles relaxed. Rest and repeat 10 to 15 times. Repeat using left hand to hold right wrist.
Upper back stretches:
In the standing position, lean forward from the hips and rest both hands on a low counter with the elbows straight. Exhale, relax the neck and shoulders, and allow the head to fall forward as you round the upper back. This requires the shoulder blades to spread apart and mimics the motion of a cat stretching its back. Exhaling with the motion helps to relax the muscles. Return to the standing position with hands on a counter. Repeat slowly 10 times.
Basic neck strengthening:
In the same forward positioning as the upper back stretches, after allowing the head to fall forward, raise the head by looking forwards keeping the neck in a straight line as the upper back and hold for 10 seconds. This trains the neck muscles that keep the neck upright. Repeat slowly 10 to 15 times.
Prevention and Posture:
Activities and body positions that prevent or reduce Cervical spondylosis include those that emphasize a neutral neck position and minimize tension across the supporting muscles and ligaments of the neck. Extremes of range of motion, activities, and body positions that cause constant tension should be minimized or avoided:
Avoid sitting in the same position for prolonged periods of time. Take periodic five minute breaks from the desk, work station, etc. Avoid looking up or down at a computer monitor; adjust it to eye level.
Avoid placing pressure over the upper back with backpacks, over-the-shoulder purses, or children riding on your shoulders.
Do not perform overhead work for prolonged periods at a time.
Maintain good posture by holding your head up and keeping your shoulders back and down.
Use the car or chair arm rests to keep the arms supported.
Sleep with your neck in a neutral position by sleeping with enough pillows to keep your neck straight in line with your body. Avoid sleeping on the stomach with the head turned.
Carry heavy objects close to your body rather than with outstretched arms.
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