Yoga poses for cervical spondylosis
By: AYM Yoga School
Cervical spondylosis is caused by wear and tear of bones and cartilage in our neck. Degeneration in our neck muscle leads to chronic pain and disrupt our daily life. Earlier it was common in aged people, but due to today's hectic schedule, the cervical problem has become rampant nowadays.
Symptoms of cervical spondylosis
Stiffness in your neck
Pain in shoulder blades and it extended to the chest region
Sharp pain at the back of the head
Sometimes you feel numbness in your hand and legs
How Can Yoga help cervical spondylosis?
Doctors generally tell you to go for physiotherapy session and put you on some pain suppressant, but in the long run, only proper exercise can keep your neck muscles toned and protect it from further damage. Yoga is a holistic remedy when it comes to cervical spondylosis. A regular practice under the supervision of experienced teacher can do wonder for your neck.
It improves blood circulation in the entire spine muscles
It prevents further damage of tissue of the neck and back
Stretches and release the tension from the back
It strengthens the muscles of your affected area
Start your journey to a pain-free life with these yoga poses:
Cobra pose: lay down on your stomach with your hands placed near your chest and keep your feet together. Now breathe in and lift your upper torso with the help of your palms and look up. Feel the stretch in your entire back and relax your shoulder, now hold this pose for 15 to 20 seconds and then release.
Benefits: It stretches your entire back and extremely beneficial in sciatica
Bridge pose: lay on your back, keeping your feet closed and arms resting beside you. Now breath out and lift yourself from your hips from the floor. Keep your arms and feet firm our your yoga mat. Stay in this position for at least 4 to 5 breaths and comes back in your resting pose.
Benefits: It improves blood circulation and tends to stretches your neck. It also cures a headache.
Fish pose: Lie down on your back and keep your hands comfortably placed beside you.
Place your hands under your hips and now while inhaling try to lift your chest and head from the ground. Keeping your chest up bend your head slowly till it touches it to the ground. Try to balance your body weight on your elbows, not on your head. Hold this position according to your comfort and then release the pose slowly.
Benefits: Fish pose is said to provide flexibility and strength to the entire spinal cord and release the tension from the upper back and neck that happens from the prolong sitting hours of your desk job.
Crocodile Pose: Lie down on your stomach comfortably, keeping your toes altogether. Now raise your shoulder and head, keeping your elbows stretched outward shoulder feet apart. Now place your chin on your palms to support it, close your eyes, and relax. Hold this position for a few moments and release slowly.
Benefit: It is a very relaxing pose to release the stress from the entire back and extremely helpful in the case of sciatica. It helps the spine to regain its original shape and releasing its compression hence beneficial for cervical spondylosis.
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