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Cervical Spondylosis Stretches & Exercises – Ask Doctor Jo

Cervical Spondylosis Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises for cervical spondylosis. Let’s get started. Special disclaimer alert. Like always, get a proper diagnosis, but especially for your
neck. There can be a lot of stuff going on. Make sure you get the right diagnosis first
cause some of these movements we’re doing, the stretches and exercises might be contraindicative
for certain diagnoses so make sure you get that right diagnosis before you start any
of these. So spondylosis is just a fancy term for age related wear and tear, degeneration
in the spine. So it doesn’t sound fun and a lot of times it’s not fun. It just kind
of makes it achey, sore, sometimes stiff. Especially in the cervical area. So getting
some motion, stretching everything out, usually makes it feel a little bit better. So let’s
start off with just some simple range of motion exercises where you’re gonna start off by
turning your head over, almost like you’re looking over your shoulder. But try and keep
your head upright. So you’re not coming down like this. You’re just turning straight over,
looking the other way, hold it for about 10 or 15 seconds, come back nice and smooth the
other way. Same thing just holding it, getting that nice stretch in there. You want to be
comfortable, you don’t want it to be painful. And then go back and forth about 5 times.
The next one is gonna be a side bending with your head. So you’re gonna go over, but you
want to take your ear to your shoulder. You don’t want to take your shoulder to your ear.
So you don’t want to hunch up like that. Keep your shoulders nice and relaxed and then just
come straight over. So again, it’s this movement, not this movement coming over. So bending
over, trying to touch that ear to that shoulder. Hold it about 10 – 15 seconds and then come
back up the other way. You can probably see a little difference there, and then again
do 5 on each side. Then you’re gonna do a flexion extension. So just coming down bringing
the chin towards the chest, holding it there again 10 – 15 seconds. And then come back
up looking at the ceiling 10 – 15 seconds. Now if you have any kind of dizziness issues,
be very careful about coming up looking at the ceiling. So maybe not coming up quite
as high until you make sure you don’t get dizzy when you do that. And again 5 times,
10 – 15 seconds. Now going in to some exercising, we’re going to do the isometric movements.
Which is you’re making the movement, but you’re preventing yourself from moving. You’re pushing
in to your hand that you have there. So again, we’re gonna go back to that rotation, side-to-side,
but this time just place your hand on your temple and gently push in to it. So your head’s
not really moving, but you’re giving it just a little bit of pressure activating those
muscles. Hold it for 3 – 5 seconds. Switch sides. And then again, do 5 on each side.
With the head bending, then same thing. So now you’re gonna push down that way, so it’s
gonna be that movement. Pushing in and coming back. And the same thing on the other side.
Just doing that movement, but not really going anywhere. And then coming down towards your
chest, just place your palm on your forehead and then push inwards. Holding it for that
3 – 5 seconds, and then placing your hand on the back of your head and pushing like
you’re going up that way. 3 – 5 seconds. Now you’re gonna do some more stretches, You’re
gonna go in to stretching those trapezius muscles which are the ones ion the back that
kind of hold that neck area in to place. So those are the big ones. There’s a lot of little
ones in the inside and then there’s the big ones on the outside. So to stretch your trap,
sometimes you can just push your hand down, I like sitting on it cause it holds that shoulder
into place so you can get more of a stretch. And then just take your hand, kind of hold
it on the opposite side, and gently pull over to the side. Holding that stretch for about
30 seconds. Now, again, try and keep your head in that alignment going this way, not
turning your head this way or that way, and just pulling over. So again, doing that for
30 seconds, switch sides. And then do that 3 times on each side. Then the last stretch
is gonna be the levator scapula stretch, which is that mean one in the back that a lot of
time gives you that trigger point right there. A lot of times you can just press and go ‘oh,
that’s the spot.’ And the reason those are usually so sore is because when you’re stressed
you kind of hold your shoulders up like this. And those levator are the ones that elevate
the scapula back there. So a lot of times if you’re like this, it ends up over working
those muscles. The way to stretch these muscles in an interesting way. So the side you want
to stretch, you’re gonna take that hand and just kind of put it on the back of your shoulder
where that scapula is. So your elbow is kind of either going straight up if you have a
lot of flexibility there, or just up at about a 45 degree angle. Take your other hand and
put on the back of your head, up and back. And you’re gonna go down at an angle like
you’re looking at your opposite knee. So not straight forward, not all the way out to the
side like the trap, but at that 45 degree angle. So coming over like that and try and
keep that other side up as high as you can. You should feel a little stretch through there.
And the more you pull, the more of a stretch you’ll get. So again, holding that for about
30 seconds, and then do 3 on each side. So then switch sides, over towards the other
knee, and then holding it there. There you have it, those were your stretches and exercises
for cervical spondylosis. If you have any questions, leave them in the comments section.
If you’d like to check out some other videos, go to AskDoctorJo.com Don’t forget to like
us. And remember, be safe, have fun, and I hope you feel better soon.

100 thoughts on “Cervical Spondylosis Stretches & Exercises – Ask Doctor Jo

  1. what is the treatment and exercises of noncompressive myelopathy? my pcl of lt. knee is buckled that mri shows. what should i do ?

  2. in addition to the previous i like to inform you that i am feeling a loose construction in my lt. knee. i can't walk normally. why ?

  3. Hi i am 27 i have tight neck problem is it curable permanently
    It is irritating me when i am sleeping plz can you help me

  4. Hlw mam I'm nasim actually one of my aunty stuffing from cervical spondylosis I had giving her all the exercise as u said but when she goes her neck backward she suffer from dizziness show mam what shud I do?

  5. I had this from when I was 9 accompanied with another medical condition although it was in born and the doctor who checked me didn't prescribed a surgery.

  6. Hi Mam I am having cervical pain and watching your videos same does and feeling relief but some times I am feeling quit pain in a left side on the chest

  7. Hi please mam help me, im bad at english so please dont mind that.. I have this cervical spondylosis and i have pain in neck shoulder blade and my fingers on left hand are twisted.. should i do this excersices? i wear Sanc collar for 2 weeks..

  8. Hllo Dr jo. I am severe headaches on different points on head and my neck feels very much stiff… M only 19 a regular badminton player.. I went to physician and he said I may have cervical… Quite confused what to do… Plsse help.. I would really be grateful ☺️

  9. Hi Mam, i am suffering Spondylosis from 20 years ago. My age is 43 now. Too much neck and leg pain also forward head posture. Now what should i do ?

  10. Hello Dr Jo. I have straightening cervical vertebral curve and degenerated C5-C6 disc. The doctor ask me only physioteraphy for 5 session. And I did it already. Is that going back to normal with streching as you described or I will have this condition on my entire life? Really need your answer, Doc 🙂

  11. Thank You these wonderful videos You share Dr. Jo.
    This might be a little long but please try to read and help with an advice,thank You.

    I’m 22 years old right now, had a car accident about 4 years ago and didn’t even seek medical attention when it initially happened because I didn’t sustain any “physical injuries” and so thought I was perfectly fine.
    I also worked for about 3 years with a mining company that involved some tough liftings and stuff like those.
    I started feeling pain in my chest and neck about 2 years ago and then I went to the hospital to check what was actually going on and after some X-Ray scans on my neck and chest by a specialist radiologist I was told there’s Mild Spondylosis and I had zero ideas about what it was as of then.
    The highlights of the results read :

    * There is Malrotation to the left
    *The cardiac silhouette,lung fields,hila, pleura and bony thorax are normal
    *There is C3 subtle osteophyte formation compatible with early spondylosis
    *The body heights, disc spaces and and posterior elements are normal
    *No listhesis noted
    *There is normal prevertebral soft tissue thicknesses

    IMPRESSION
    • Normal Chest Radiograph
    • Early/Mild cervical spondylosis

    Please are exercises like these on Your channel good for Me?
    And do I really need to be buying drugs that are prescribed as well as exercise together?
    And can spending too much time on my phone ( sometimes 6 to 7 hours in a day on mobile games) make the situation worse?
    What would You advice please?
    I really really hope I get a reply from You please.

  12. Mam I'm diagnosed with tiny osteophyte anteriosuperiorly on C6 ….which exercises I should do to correct it….?

  13. been slouching, having that keyboard neck all my life, just started riding a motorcycle with a full face helmet, did a big work in a basement/crawlspace last week with my neck bent the whole time and I woke up to this pain that wouldn't go away for a whole week straight. I figure all these things combined triggered it and now I came to this page to find relief. I hope it will help.

  14. Dear Dr. Joe I'm 32 suffering from this issue but right now I'm in a mission of reshaping my body…. I need to lose my tummy fat and uplift my butt….can I do those exercises besides these ? I need ur suggestions plz help…I stopped crunches becoz it gives my shoulder more pain….wht to do ?

  15. Hello Dr Joe I am a medical doctor and 35 years old. I have recently been diagnosed with Cervical Spondylosis. Osteophyte at the level of C6 and Cervical Straightening.
    I was already suffering from bilateral Knee Osteoarthritis for last 3 years

    I am extremely worried why my joints are showing such an early degenerative changes ?
    I don't have any family history, my elder siblings are perfectly fine.

    What could be the REASON?
    I will be highly greatful for your reply Thanks

  16. Hi dear I have no neck pain nothing only doc told me it called vertigo I did x ray and ultrasound of my neck ultrasound is ok but x ray is not that shows I have some bones are narrow like L7 to L9

  17. Thanks Dr. Jo. I have for 1.5 years now 2 herniated disc C3-C4 and C4-C5 plus multilevel facet spondylosis. Whenever I do neck exercises my condition only gets worse a lot in the back of head, face, numbing tip of tongue plus shoulder and neck aching . Normal neck movements without going to the extremes seem best for me since I don't know how far to push my neck movement.

  18. Hi doc!
    I started paining from shoulder to wrist from last night only… & pain was too much. I was feeling better while leaving my arm upwards.. no neck pain..
    History:- I got diagnosed right shoulder nerve week 2.5 yrs back… have medicines & put medicated patch for a week or so… then I started regular excersise for neck & shoulder & pain vanished..
    So
    My question is
    1. Is that nerve still week?
    2. Will that nerve recover, Ever?
    3. Do we need to continue these excersise lifetime?
    I mean is this a serious problem Or just excersise & enjoy painless arm/neck…
    I asked alott🤐

  19. Dr. Jo, I suffer from two mild bulging discs and arthritis on the cervical. So how many times should I do these exercises a day?

  20. After reading all the comments I guess I'm lucky, I'm 73 this month and have been diagnosed with cervical spondylosis. Presently am doing these exercises and more, but the pain hasn't gone away and I feel it won't go away, so what other modality is available.

  21. Thanks a lot doc. I an suffering the Spondylosis from long time ago. Always neck and leg pain also forward head posture. Now what to do tell me please ?

  22. Thanks a lot doc. I went to 4/5 doc.about that problem.But not too much improve my self. Only waste money and time. Now our excercise is better for me. Thanks again.

  23. Hi . Am diagnosed with cervical spondylosis. I always feel dizzy. At times I cannot lift my head from bead What should I do. Can someone help me. Am scared .

  24. Yep not age related for me either. It's from bad posture I think. This really helped me with dizziness. Thank you so much 🙂

  25. I was diagnosed with Cervical spondylosis when I was 21. I have to use to computer for more than 12 hours per day. After I come home from work, my fingers are numb and shaking. I feel like I'm going to die early.

  26. Hi doctor , i am 30 and i was diagonised with cervical spondylosis and disc protrusion on c6 c7 ,5 years back. But some how i managed for last few years. But now my pains is sever radiating to my right hand and shoulders . Can i go with these excersises as i am worried my protrusion will increase if i stretch my neck in all direction. Pls advice..

  27. I have a pain in my sholders , neck and forehead.or fealing dizzi. Dr suggest me to do physiotharapy of cervical spine and extension excersises.Please send me some excersises.

  28. hi doctor jo l have ankylosing spondylitis and i cant turn my neck right or left just alittle what do you advise me

  29. Thanks for this amazing video. it's helping me a lot with my neck pain. But can you please tell me how many times a day I can repeat this? right now I am doing it twice a day. Thank you

  30. Hy dr Jo
    What whe can do for dissiness, i have cervical spondylosis, i make kinethotherapie, massage, and infiltration with some plasma

  31. It actually worked wonders .. it's kinda exercise I can do at work for 10 to 15mins… Relax and get back to work and it does hits the right spots… Thank you so much .. it really helps. 😊

  32. Thanks for the recap. I have two fused cervical vertebrae. Constantly need to do the neck exercises you show to keep my neck flexible. I picked up two new ones

  33. Hi Dr Jo, my mom has this problem…. Very severe i thought, constant pain… Can these exercises help her to get better? 😢

  34. Thank you dr but i have question
    I applied those exercises i felt with headaches and nausea. Is that normal? Should I continue these exercises?

  35. I've been diagnosed with lumbar spondylosis, osteopenia…I sat behind a desk for almost 30yrs and now I work at home, sitting for most of the day. I'm only 50 and my lower back, neck, shoulder has been hurting for years. I have pain that jumps around (hip, ankle…) I'm sitting here now with an ice pack on my shoulder's because they're burning. Thanks for sharing these exercises as nothing is working and I've tried everything (meds, treatment's, etc.)

  36. Thanks for this helpful exercises I am diagnose with cervical spondylosis 5 years ago ang even prescribe funxion and lagaflex for muscle to relax but it keep on coming back.

  37. Mam I have survical pain… Ana bone has compressed….. So what will I do exercise for that? Please tell me……. And plz give ur no mam that i can do exercise by ur advise..

  38. My chest hurts because of this…. I sometimes get panic by worrying about heart issue… Can i do this exercise?

  39. Buy a printable worksheet with the Cervical Spondylosis Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-cervical-spondylosis-worksheet

  40. Hi Dr. Jo, I've had pain and soreness in the back of my head and upper neck, suboccipital muscles for a while. My cervical spine MRI showed disc dehydration. These exercises will help me? The stretches will help add fluid and nutrients to the discs?

  41. Doc do you still reply to comments? I have cervical spondylosis and I'm 26 years old. I wanted to know if I can do weight training in the gym? Light weight maybe? Or I shouldn't be doing it?

    About my neck pain : I get a little bit of pain when I sit for longer.. for like an hour.. so I always get up and do some of these exercises you told after every 40-50 minutes. My work is on computer so I had to do this. Other than this I don't feel much pain.. like when sleeping or waking up.. I don't feel any pain..

    So what do you say? Can I do weight training? Light weight training?

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