Cervical spondylosis, a common condition characterised by degeneration of the spinal discs in the neck, can cause significant discomfort and limit mobility. While seeking professional medical advice is crucial, incorporating yoga for cervical spondylosis can be a valuable complementary approach for managing pain and improving flexibility.
This blog focuses on cervical spondylosis and yoga. We'll explore the benefits of yoga for this condition, highlighting how specific asanas for cervical spondylosis (yoga postures) can gently stretch and strengthen the muscles surrounding the neck, promoting better alignment and reducing stiffness.
Spondylosis and yoga can go hand-in-hand to create a holistic approach to managing neck pain. Whether you're searching for cervical spondylosis yoga exercises or yoga poses for spondylitis, you've come to the right place. We'll provide a clear guide to a variety of asanas for cervical spondylosis suitable for different levels of experience.
Let's embark on a journey of exploration through the world of yoga for cervical spondylitis.
Table Of Contents
1. Which Yoga Is Best For Cervical Spondylosis?
2. What Is The Best Exercise For Cervical Spondylosis?
3. How To Remove Cervical Pain By Yoga?
4. What Asanas To Avoid For Cervical Spondylosis?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Which Yoga Is Best For Cervical Spondylosis?
Following are some beginner-friendly yoga for cervical spondylosis that can help you if you are struggling with cervical spondylosis:
Cobra Pose | Lie flat on the floor on your stomach with your feet hip-width apart while your hands should be beside your ribs. Extend your toes straight at the back, putting force downwards with your toenails to activate your quadriceps. Align your inner thighs facing the ceiling to broaden the lower back. Use your hands to force the floor, lift your head and chest, and roll your shoulders back and down. Focus on raising your sternum rather than your chin by keeping the back of your neck extended. Keep your shoulders away from your ears and extend your arms straight. For comfort, you can maintain a small bend in your elbows. Return your body to its initial posture by lowering it. Bring down your body back to the starting position. |
Bridge Pose | Lie down on your back flat on the ground. With your knees bent, place your feet shoulder-width apart on the floor. Place your hands at your sides, with the palms facing down on the ground. Breathe and raise your hips towards the ceiling. Ensure your shoulders, head, and neck are all flat on the ground. For an added challenge, you can lift your body slightly by interlacing your fingers and pressing your hands against the floor. Alternatively, you can lie on your back with your thumbs to the side and your fingers pointed toward your lower back. Take a deep breath and maintain your posture. |
Cat Cow Pose | Start with a table posture on your hands and knees, with your spine in neutral. Lift your sit bones higher, push your chest forward, and allow yourself to relax as you inhale and enter cow posture. Drop your stomach. Raise your head, let your shoulders drop from your ears, and keep your eyes forward. Take a deep breath and release the position by dragging your pubic bone forward, tucking in your tailbone, and rounding your spine outward. Don't push your chin into your chest; instead, let your head drop to the ground. |
Bow Pose (Dhanurasana) | Lie down flat on your stomach. Ensure your legs are close together and your forehead is pressed into the floor. Bring your feet up behind you and flex your legs at the knees. Grip your ankles while extending your arms backwards. Take a deep breath, raise your head off the floor, and raise your thighs simultaneously. Your body should arch upward. Hold this arched position for ten seconds, then return to the initial position. |
Bridge Pose (Setu Bandhasana) | With your palms facing down, place both arms by your sides. After that, take a deep breath and gradually raise your upper, middle, and lower back off the ground. As you rotate your shoulders inward, ensure your chin hits your chest. Your feet, arms, and shoulders should support your weight. Make sure your thighs are parallel to the floor and one another while you tighten your buttocks to make them firm. To raise your upper body even higher, you must firmly press your hands to the ground while interlocking your fingers. Release the posture and exhale. |
Remember to start with stretch exercises for whole body before you get into yoga for cervical spondylosis.
What Is The Best Exercise For Cervical Spondylosis?
Yoga for cervical spondylosis can be a great way to suppress pain around your neck. While yoga practices need you to invest your time consistently in them, here are some exercises that can be done in your comfort zone throughout the day to ease your pain:
1. Head Turn
This exercise can be done at your convenience, wherever you are seated. A little neck movement becomes essential to ease neck pain, especially if you have long working hours or a desk job.
How to do it?
- Maintain a straight back and neutral shoulders while seated in a chair.
- Maintaining a straight chin, tilt the head to one side like you're looking over your shoulder.
- Tension the neck muscles gently.
- Remain in the centre and repeat on the opposite side after holding for five to ten seconds.
- On each side, perform the exercise 5-10 times.
2. Chin To Chest
Pause glaring at your laptop and phone screens and do this exercise to release the tension around your neck region without putting any additional pressure on your neck.
How to do it?
- Stand or sit erect in a chair, maintaining a straight spine and shoulders.
- To place the chin on the shoulder, slowly tilt the head.
- Tension the neck muscles gently.
- Remain in the centre and repeat on the opposite side after holding for five to ten seconds.
- Do this 2-4 times.
3. Head Tilt
If chronic neck pain is your major concern, head tilts regularly reduce pain and improve neck mobility and quality of life after four weeks.
How to do it?
- Maintain a straight back and neck while seated on a chair.
- Lean the neck slowly toward the shoulder, starting at the ear.
- Tension the neck muscles gently.
- Remain in the centre and repeat on the opposite side after holding for 5-10 seconds.
- Do this twice or four times.
4. Shoulder Circles
It helps increase the stability of the shoulder joint and improves the range of motion around the shoulder and neck regions.
How to do it?
- Take a stance where your arms are hanging loosely at your sides.
- Raise your shoulders and circle with them as you roll them back clockwise and anti-clockwise.
Also Read: 6 Best Simple And Effective Yoga For Neck Pain Relief
How To Remove Cervical Pain By Yoga?
Yoga offers practical methods to alleviate cervical pain caused by conditions like cervical spondylosis. Here is some yoga for cervical spondylosis that can help you get rid of your cervical pain:
1. Tadasana
How to do it?
- Stand straight, with two inches separating your feet.
- Take a breath, raise your arms to your shoulders and level them out.
- After locking both hands' fingers together, slowly turn your wrist outward.
- Now, breathe and raise your hands above your head, arms, and heels off the floor to balance your total weight on your toes.
- Hold this posture for 20-30 seconds or as long as it feels comfortable.
- Now, bring your heels down while letting go of your breath and your fingers.
- Now lower your arms and step back to the initial position.
2. Bhujanagasana
How to do it?
- Lie flat on your stomach. Rest your head on your hands and cross them in front of you.
- Draw your legs together slowly. Lay your forehead down on the ground.
- Ensure your palms are near your shoulders and your arms are crossed at the elbows.
- Elevate your elbows a little above the ground. Take a breath. Raise your forehead with your chin pushed out.
- Raise your upper body off the ground.
- Make sure your lower abdomen stays flat on the ground.
- Keep your posture straight.
- Gently relax until your body is back on the ground. Maintain a raised head until your torso.
3. Dhanurasana
How to do it?
- Lie flat on your stomach.
- Ensure your legs are close together and your forehead is pressed into the floor.
- Bring your feet up behind you and flex your legs at the knees.
- Grip your ankles while extending your arms backwards.
- Take a breath. Raise your head off the floor and raise your thighs simultaneously.
- At this point, your body should be arched upward.
- Hold the position for ten seconds, then return to the initial position.
4. Gomukhasana
How to do it?
- Raise your right knee. Place your left foot beneath your right knee and bring it to the outside of your right hip.
- To position your right knee on top of your left knee, bring your right foot to the outside of your left hip.
- Exhale, extending your arms to the sides with your palms facing forward and lengthening your spine.
- Turn your right shoulder inward so your thumb points down and your palm is toward the wall behind you.
- With your palm pointing outward, sweep your arm behind your back and place it between your shoulder blades.
- Raise your left arm, palm still facing front, fingertips pointing toward the ceiling. Bend the elbow.
Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!
What Asanas To Avoid For Cervical Spondylosis?
Here are some yoga for cervical spondylosis asanas or exercises you must avoid:
1. Crunches And Sit-Ups
For those who have cervical spondylosis, crunches and sit-ups can also be troublesome because they overstress the neck. Locking the hands behind the neck to assist in pulling the head forward is one of the most popular sit-up techniques. This posture can easily cause neck pain, mainly if your abdominal muscles are not being used to their full potential. While crossing the arms across the chest is preferable, this position can also cause tension in the neck. The neck muscles must work harder to raise your head off the ground if your hands aren't supporting it.
Therefore, it's advisable to avoid sit-ups if you want to develop your abdominals without putting undue strain on your neck.
2. Overhead Press
In the military press, also known as the overhead press, a weighted barbell is pushed overhead from shoulder height.
People with cervical spondylosis may find overhead pressing movements like this one challenging because they frequently require extending the head backwards to carry the weight beyond the shoulders and up overhead. When the barbell is raised straight, your face or chin will strike the weight without requiring you to lift your head or neck back.
3. Lat Pull-Downs
One of the primary exercises for strengthening the latissimus dorsi, the largest muscle in the back that crosses the shoulders behind the body, is the lat pull-down.
Lat pull-downs can be troublesome for those with cervical spondylosis since your head and neck must be extended backwards during this exercise so the bar can go up and down in front of your body.
It is never appropriate to conduct lat pull-downs behind the head. The neck and shoulder joints are strained as you pull the bar behind your head.
Also Read: Top 15 Most Impactful Stretching Exercises In Yoga For Flexibility
Expert’s Advice
Prioritise gentle stretches, proper alignment, and relaxation techniques, modifying poses as needed to avoid strain. Consistency in practice, listening to your body, and integrating yoga for cervical spondylosis with other treatments ensure a holistic approach to managing cervical spondylosis and promoting overall well-being.
The Final Say
In conclusion, yoga offers a gentle and effective approach to managing the discomfort associated with cervical spondylosis. By incorporating this yoga for cervical spondylosis into your routine, you can promote better neck alignment, improve flexibility, and experience a reduction in pain. Remember, consistency is key. Regularly practising these poses can significantly enhance your overall well-being and empower you to move with greater ease and confidence.
We recommend consulting with a qualified yoga therapist who can tailor a practice specifically to your needs and limitations. Listen to your body, and don't hesitate to modify the poses for optimal comfort and safety.
FAQs
1. Are spondylosis and yoga related?
Yes, cervical spondylitis and yoga often go together, as consistently practising yoga stretches your back muscles and supports your spine. Practising yoga for cervical spondylosis can help you reduce pain, increase your flexibility, and get rid of swelling and stiffness, if any.
2. What are some effective cervical spondylitis yoga exercises?
Cervical spondylosis yoga exercises that have proven to be most effective in easing the pain are:
- Cobra pose
- Fish pose
- Cow pose
- Bridge pose
- Downward Dog pose
3. Mention some asana for cervical spondylosis.
The top asanas for cervical spondylitis are:
- Ardha Matsyendrasana
- Bhujangasana
- Setu Bandhasana
- Makarasana
- Gomukhasana
4. What are some yoga poses for spondylitis for beginners?
Yoga for cervical spondylitis for beginners are:
- Dhanurasana
- Locust Pose
- Setu Bandhasana
- Bhujangasana
- Balasana
- Cat Cow pose
References
- https://www.artofliving.org/in-en/yoga/yoga-sequences-for/cervical-spondylosis
- https://www.shvasa.com/yoga-blog/yoga-asanas-for-cervical-spondylitis
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