Yoga For Cervical Spondylosis
Spondylosis is one of the most common back problems and is caused by a herniated disc at the neck which is the most active part of the body.
We use it for almost everything we do-eat, drink, drive, work, read and anything else you can think of.
The muscles and ligaments that support the neck allow it a wide range of motions while being very strong themselves.
However, the neck is still the most vulnerable part of the body in any accident, even the most minor, because the stress can cause a ligament to tear or be strained if the muscles become weak.
This, among other reasons, is what can cause cervical spondylosis.
The symptoms depend on which nerves are being affected, ranging from numbness in the legs to tingling sensations in the arms or shoulders, but the most common are pain and stiffness at the base of the neck.
Here is where yoga can help by releasing the stress from the neck.
As with any yoga exercise, you should consult with your physician if you have a serious condition and remember that if practicing yoga causes you pain, you should stop immediately.
Here are a couple of poses or 'asanas' that should help your cervical spondylosis: Head Exercise Lie down on a bed with your head near one end.
Slowly slide upwards until your head hangs over the end without any support.
Let the head hang free of any support or tension for about 10 seconds, then slide down again to support your head on the bed.
Wait a few seconds and repeat.
You should do this asana 5 times.
Neck Exercise While sitting upright, turn your head from side to side slowly 10 times.
Then bend your head against the left shoulder as far as you can without discomfort and repeat on the right side.
Do this 10 times.
Shoulder rotation Touch your shoulders with your fingertips and rotate your arms slowly, first in one direction and then another.
Try to push your shoulders as far back as you can without feeling any discomfort.
The feeling you should get from this exercise should resemble a massage.
Do this exercise 10 times.
Arm Pumps While sitting, clench the your fist lightly with the thumbs tucked in.
Hold your arms at your sides with elbows bent and fists in front of you, like you are ready to box.
Take a slow, deep breath and lift your elbows to shoulder height.
Hold for a few seconds and then lower your elbows to your sides as before while you exhale slowly.
Squeeze your sides with your elbows for a few seconds.
Then repeat the exercise again 10 times.
We use it for almost everything we do-eat, drink, drive, work, read and anything else you can think of.
The muscles and ligaments that support the neck allow it a wide range of motions while being very strong themselves.
However, the neck is still the most vulnerable part of the body in any accident, even the most minor, because the stress can cause a ligament to tear or be strained if the muscles become weak.
This, among other reasons, is what can cause cervical spondylosis.
The symptoms depend on which nerves are being affected, ranging from numbness in the legs to tingling sensations in the arms or shoulders, but the most common are pain and stiffness at the base of the neck.
Here is where yoga can help by releasing the stress from the neck.
As with any yoga exercise, you should consult with your physician if you have a serious condition and remember that if practicing yoga causes you pain, you should stop immediately.
Here are a couple of poses or 'asanas' that should help your cervical spondylosis: Head Exercise Lie down on a bed with your head near one end.
Slowly slide upwards until your head hangs over the end without any support.
Let the head hang free of any support or tension for about 10 seconds, then slide down again to support your head on the bed.
Wait a few seconds and repeat.
You should do this asana 5 times.
Neck Exercise While sitting upright, turn your head from side to side slowly 10 times.
Then bend your head against the left shoulder as far as you can without discomfort and repeat on the right side.
Do this 10 times.
Shoulder rotation Touch your shoulders with your fingertips and rotate your arms slowly, first in one direction and then another.
Try to push your shoulders as far back as you can without feeling any discomfort.
The feeling you should get from this exercise should resemble a massage.
Do this exercise 10 times.
Arm Pumps While sitting, clench the your fist lightly with the thumbs tucked in.
Hold your arms at your sides with elbows bent and fists in front of you, like you are ready to box.
Take a slow, deep breath and lift your elbows to shoulder height.
Hold for a few seconds and then lower your elbows to your sides as before while you exhale slowly.
Squeeze your sides with your elbows for a few seconds.
Then repeat the exercise again 10 times.
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