If you have been diagnosed with cervical spondylitis you should know there is no medicine to cure cervical spondylitis. However, a few simple Yoga exercises can bring great relief for neck and shoulder pain, especially when done regularly.
If all you have is a few minutes to spare every day, the exercises mentioned below are a must-try. Yoga schools, like Yoga Vimoksha (the Yoga school in the Mollem forest, near Dudhsagar waterfalls in Goa, India) also conduct teacher training courses in various aspects of Yoga and could be very helpful.
Expert Advice: Do each step slowly for 5 counts, both for the left as well as the right side. Each cycle takes no more than 2 minutes. Do these exercises at least 3 times every day, while you sit before your computer or TV- at home, or at work. To begin with, push your head with your palm and resist the pressure firmly with your neck. Your neck should not move while you do this step.
3 Things to do:-
- Keep your spine straight, both while sitting or standing.
- Reduce practice of Pranayama & meditation.
- Have milk, milk products, green vegetables, small fish – they contain calcium.
3 things not to do:-
- We strongly recommend you avoid forward bending exercises, running, jogging, jumping, sudden jerks, as well as avoid carrying anything heavy like bags or luggage.
- Soft chair or bed should be avoided.
- Don’t take pain killers as these can be the cause of stomach ulcer.
Exercise For Neck and shoulder pain
Practice the following yoga postures regularly. Choose a time of the day that suits you best and then stick with it so that exercise becomes a habit. No matter what time of the day you choose to exercise, make sure to plan your workout 2-3 hours after you meal. These steps will surely help you heal cervical spondylitis and neck pain naturally.
- Stand straight and turn your head towards the right side. Then move your head back while holding your normal posture. Slowly turn your head towards the left and then ease back into the normal position. Repeat this 10 times and follow it with a few seconds of rest.
- Next, stand straight and look up and slowly ease into a backward bend. Then come back to the normal posture. Repeat this 10 times and then take a few seconds of rest.
Benefits– This neck exercise relieves cervical spondylitis caused by posture problem.
- Stand straight, place you right hand on your right cheek. Now try to move your neck toward the right side and resist movement with the help of your right palm. The pressure on either side will be equal and that will help your neck to not move .Hold this position to a count of 10. Do the same thing on the left side.
- Place both your palms below you chin. Now push the palms with your chin and resist the movement. Make sure the pressure is equal to ensure no neck movement. Once again, hold the position to a count of 10.
- Place your right palm above your right ear and resist head movement. Both pressure will be equal and will help the neck to not move. Hold the position and count till 10. Do the same thing with the left side.
Benefits: – Strengthens the neck.
- Interlock your palms and place them on your forehead. Now push your forehead forward and use your hands to resist the movement. The pressure must be equalized so that the head cannot move forward. Hold the position and count till 10.
Benefits: – This exercise will help release tension in the neck.
- Interlocking your palms, place them behind your head. Now push your head with your hands and at the same time resist the movement. Both, the pressure of the hands and head should be equal to keep the neck straight. Hold this position to a count of 10.
Benefits: – This exercise helps to release stiffness and pain in the neck.
- Interlock your fingers and place your palms behind your head. Now try and bring your elbows close together towards the front. Repeat this exercise 10 times.
Benefits: – While at work, do this exercise to avoid neck and shoulder stiffness and cervical spondylitis.
- Stand straight with your hands on either side. Roll your shoulders in clockwise direction 10 times and then anticlockwise for 10 times.
Benefits: – This exercise helps to tone the shoulder muscles and relieves shoulder and neck pain.
- Sit straight on a chair (you will need the help of another person to hold your neck from behind as shown in the video). Now the other person will assist you and slowly tilt your neck upwards. Hold this posture to a count of 5. Repeat this 2 times.
Benefits: – This exercise offers natural traction that gives huge relief in Cervical Spondylitis.
- Stand facing a wall at a one hand distance. Raise your hand till your shoulder level and move towards the wall by curling your fingers. Stretch your body and try to raise your hand upwards till the level you are comfortable. Hold this position and count till 5. Slowly ease into the original position and repeat with the other hand.
Benefits: – With this exercise, the muscles in the neck and shoulder area gets stretched.
- Sit in Padamsana (Cross leg) and raise you right hand sideways till shoulder level. Your left hand will rest on your left knee in Gyan modra. Turn towards your left side slowly and hold this position to a count of 10. Repeat by changing the hand. Repeat the whole process and this time change your legs in Padmasana.
Pranayama (Breathing Exercise)
Sit in Sukhasana (Peace pose) with your palms resting on your respective knees in gyan mudra. Now slowly exhale and inhale. Concentrate on your breathing. Do this 10 times and then follow with a minute of rest.
Benefits: – It helps manage psycho physical diseases.
Sit in Sukhasana. Keep the index finger of both hands inside your respective ears. Now close your eyes and inhale as you utter the word “AUM”, stressing on the letter ”M” and exhale .Do this 10 times.
Sit in Padamsan posture with your palms resting on your knees in Gyan mudra. Close your eyes and concentrate on any one object or at your third eye (in between your eyes brows). You can also concentrate on your breathing. Meditate for 2 minutes.