Follow These Effective Yoga For Cervical Spondylosis To Alleviate Neck Discomfort!

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:   

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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