Cervical spondylosis is common problem nowadays specially for people who sit long hours or use phone too much. It causes neck pain, stiffness and sometimes headache. Yoga can help reduce pain and improve neck movement if done right. But dont push hard and always check with doc before start.
Here some easy yoga exercises that help with cervical spondylosis:
1. Neck Stretch
Simple and helps reduce stiffness.
How to do: Sit or stand straight. Slowly tilt head to right side try touch ear to shoulder. Hold 15-20 seconds. Come back center and do left side same way. Repeat 3 times each side. Dont force if pain gets worse.
2. Shoulder Shrugs
Good for relaxing neck and shoulder muscles.
How to do: Sit or stand straight. Raise shoulders up to ears as high as you can. Hold 5 seconds then drop down. Repeat 10 times.
3. Neck Rotation
Helps improve neck movement and blood flow.
How to do: Sit straight. Slowly turn head to right as far as comfortable. Hold 10 seconds. Come back center. Turn left same way. Repeat 5 times each side.
4. Chin Tucks
Strengthens neck muscles and reduce strain.
How to do: Sit or stand straight. Pull chin back slowly like double chin. Hold 5 seconds and relax. Repeat 10 times.
5. Cat-Cow Pose
Loosen spine and neck area.
How to do: Get on hands and knees. Inhale arch back and look up (cow). Exhale round back and tuck chin (cat). Repeat 8-10 times slow.
Tips for beginners
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Dont do fast or sudden moves
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Practice daily for best results
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Stop if pain gets worse
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Keep breathing steady and relax
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Use pillow support neck while sleeping
Final thoughts
Yoga is good for cervical spondylosis but must be done gently and careful. It helps neck flexibility, reduce pain and relax muscles. Also keep good posture and avoid long screen time. Always check with doc before new exercises.