5 neck exercises to prevent cervical spine disease.

5 neck exercises to prevent cervical spine disease

The Cervical spondylosis with low severity can be treated by exercising or physical therapy and it also helps prevent disease progression.

Risking target of cervical spondylosis

The cervical spondylosis is often found in working adults and elderly caused by daily life habits like sitting in the same position for a long period, sitting in hunched position . If these habits haven’t been changed. There's a pain in the neck then it will gradually progress to other parts. So, we should always exercise to prevent the disease. 

Neck exercise to prevent cervical spondylosis.

Physical therapy or neck therapy to recover a neck muscle to strengthen it. It is treating pain by 2 main components that are stretching neck and shoulder muscle and strengthening the muscle by these postures.

1.Lying pose

Use a towel in place of a pillow and rest on the back part of the skull. Take your chin down toward the chest. Hold it for 30 seconds.

2. Sitting pose

Sitting straight, look forward, do not turn your head downward or upward too much. Use a rubber band to hook the neck around the back of the skull, gently pull the band. Hold it for 30 seconds.

3.Standing pose

Stand against the wall and rest the back of the skull on a towel, pull the stomach a little bit, expand your both arms, turn your elbows to 90 degree position then slowly raise your arms in the shape of V and lower down in the shape of W. Meanwhile, use the back of the skull to push the towel.

4.Stretching back neck muscle

You can do this pose either while sitting or standing by joining your hands at the back of the skull then pressing your head down. Hold it for 10 seconds and repeat for 3 times.

5.Side of head exercising

Slowly turn your head aside, while doing this, relax your shoulder or not raise it. Hold it for 10 seconds, repeat 5 times both right and left.

Those who don't have a disease can also do these exercises to slow the symptoms down.