Yoga Exercises For Cervical Spondylosis

One of the most common problem that one encounters today is neck pain. It might be as common as having colds and there are various reasons for one’s neck pain. It can be from work, stress, accident, injury and many more. Neck pain can be a symptom of cervical spondylosis.

Cervical spondylosis is also known as osteoarthritis of the neck. It is a degenerative disc disease where the degree of degeneration is quite severe and brings more symptoms. This condition is the wear and tear of the spinal discs, ligaments and spinal bones due to various reasons. This condition strikes more women than men. Symptoms of this condition includes pain in the neck that spreads to the shoulders and skull, headaches, numbness in some parts of the arm and stiffness in the neck.

One of the effective ways of managing symptoms of cervical spondylosis is by performing basic stretches and exercise but before undergoing one, you should consult your doctor first. Best exercise so far for cervical spondylosis is yoga exercise. Read further and learn the different yoga exercise for cervical spondylosis.

Neck Stretches

Position yourself in a seated position or cross legged. Sit up tall, draw shoulders back and exhale. You drop chin towards the chest and keep your shoulders and elbows pulled back. Inhale and raise your head back to center. Perform this five times and then on last exhale, drop the chin and stay in that pose for three breaths that is breathing through the nose.

Inhale and raise head back to the center. Exhale and slowly drop your right side head towards right shoulder. Breathe in again and raise head to its original position. Perform it five times and on the last exhale, drop your right side head towards the right shoulder and stay in this position for three breaths.

Inhale and raise head back to center and repeat the same process on left side.


To perform half circles, first is you drop your chin to your chest and move your chin towards your right shoulder and then back to your chest. Move your chin towards your left shoulder and back towards the chest. Perform this movement three to five times.

Shoulder Moves

Hunch your shoulders and then let them relax completely. Do this movement five to six times. After that, roll your shoulders in backward circular motion. Perform this five to six times and then move your shoulders in forward circular motion. All these shoulder movement aid to remove tension in the muscles in your upper back and neck.

Expand Your Chest

Stand up straight with your feet together. Put your hands in your back and lock your fingers. Push your tailbone (end of the vertebral column) so you do not bend your low back. When you inhale, raise your hands away from your tailbone. Squeeze your shoulder blades together and then lift your arms. Stay in this position for three to four breaths. And then on your next exhales you start to lower your arms down to its original position. It will help strengthen your upper back muscles and relieve tension in your shoulders and upper back.

Press It

Put the palms of your hand at the back of your head and press while resisting with your head. Hold this up to count of ten. Repeat it this time with your palm in your forehead.

Yoga is not just for back problems but it is good for the overall health condition of an individual. Research has already suggest that yoga might counteract stress, improve lung function, improve muscle relaxation, aids in conditions like insomnia, depression and anxiety; reduce blood pressure and heart rate; and improve overall physical fitness, flexibility and strength.