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 comments on “Cervical Spondylosis Stretches & Exercises – Ask Doctor Jo

  1. Arpit Srivastava Post author

    Dear Dr Jo,
    I have been facing pain in my neck since childhood. I m 28 right now and as far as I can remember, this pain started around when I was 10. I feel pain on left hand side of my neck and this causes me to give a small movement all the time on my neck to relieve temporarily which looks funny as I have to do this all day. Exercising do give some relief but not permanently. Do you feel it is spondylolysis or can be something else? Plz do suggest something.

    Reply
  2. Mitadru Banik Post author

    My mother has spondylitis.. She started to do these exercises after watching the video… Can i do these exercises to prevent spondylitis in future? My age is 25

    Reply
  3. Pankaj Sharma Post author

    namaste mam,
    i have scalene muscle spasm and strain…plz suggest something…besides i got my si joint ligaments injured by jumping my bike over a breaker…kindly suggest for that too…
    gratitude in advance

    Reply
  4. Shubham Gogna Post author

    Am eat the metoclopramide medicine My neck is bending one side one month ago its just normal problem

    Reply
  5. Shubham Gogna Post author

    A month ago I had eaten medicine. To stop the vomiting, my neck was tilted one side. It happened a month ago. It did not happen later. If I stopped medication, then this was the reaction of this medicine.

    Reply
  6. Humairah Mujawar Post author

    Hi doctor Jo, I just want to ask how many times should I repeat these exercises during the day?

    Reply
  7. aasawari khairnar Post author

    Hi there, can you please suggest what kind of pillow should be used for cervical pain. Also tell me if it is fine to sleep without a pillow?

    Reply
  8. Asif Sayeed Post author

    Hey mam v nice video I have this problem I do physiotherapy til I do ok always sleeping time normal if I lift also pain thanks this video how many time or daily I have to do

    Reply
  9. deepu rani Post author

    mam i have pain in m my neck and it gives a high pain while sleeping and doctor has suggested for phyisotherapy but their is no such improvement now what should be done?

    Reply
  10. Basid Hakim Post author

    Hello doctor I'm suffering from dizziness since last 8 months I meet with chiropractor done 8 session but still not great result please help me how to get of dizziness forever

    Reply
  11. Niladri Biswas Post author

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

    Reply
  12. Niladri Biswas Post author

    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 ?

    Reply
  13. pramod jena Post author

    My wife surviving this critical pain since one month. Pls tell me is this reduces the pain Dr

    Reply
  14. koms koms Post author

    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

    Reply
  15. Geeta Jn Post author

    I get a lot of neck pain when i travel because of the jerks. Please suggest me a solution

    Reply
  16. nasim khan Post author

    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?

    Reply
  17. Donald D-Tracc Post author

    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.

    Reply
  18. Micky Ho Post author

    Dr jo. Your exercises are great. But under what circumstances we should avoid doing them?

    Reply
  19. SHAH FAISAL Post author

    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

    Reply
  20. Stefan A. Post author

    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..

    Reply
  21. Sahil Saini Post author

    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 ☺️

    Reply
  22. MOHD. RASHED Post author

    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 ?

    Reply
  23. Amalia Virshania Post author

    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 🙂

    Reply
  24. MOHD. RASHED Post author

    Yes doc. i went 2/3 orthopedic proffesor and tretment long time.But not too much improvement. Thank you doc.

    Reply
  25. Festus Frimpong Post author

    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.

    Reply
  26. Tushar Gupta Post author

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

    Reply
  27. David Y Post author

    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.

    Reply
  28. Tania Karim Post author

    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 ?

    Reply
  29. Rabab Tahir Post author

    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

    Reply
  30. Zubedha Parveen Post author

    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

    Reply
  31. Gar Han Post author

    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.

    Reply
  32. Kamini Goindi Post author

    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🤐

    Reply
  33. Danny Corleon Post author

    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?

    Reply
  34. Gladys Fuentes Post author

    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.

    Reply
  35. Mr. Jahur Post author

    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 ?

    Reply
  36. Mr. Jahur Post author

    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.

    Reply
  37. Leena S Jayan Post author

    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 .

    Reply
  38. Satya Vadlamani Post author

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

    Reply
  39. Madi Post author

    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.

    Reply
  40. thazleem muhammed Post author

    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..

    Reply
  41. Faisal Trading Corp Post author

    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.

    Reply
  42. Nikitha Koyya Post author

    i have several pain im inter2 nd year my lowback, neck, and hands nerves are paining plz give any suggestions

    Reply
  43. اخبار ومنوعات altaaee Post author

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

    Reply
  44. Mickey Singh Post author

    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

    Reply
  45. Andrei G G Post author

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

    Reply
  46. Bhakti Valvi Post author

    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. 😊

    Reply
  47. Butch Pedit Post author

    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

    Reply
  48. Fanatic Chess Post author

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

    Reply
  49. Dado Z Post author

    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?

    Reply
  50. Aamir Shah Post author

    I love you Doc, couple of your neck stretches really helped me to release that cervical pain. Thank you <3

    Reply
  51. Fleeton Vanessa Post author

    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.)

    Reply
  52. Rochelle Pilapil Post author

    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.

    Reply
  53. Pratap Kumar Patra Post author

    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..

    Reply
  54. future majistrate Post author

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

    Reply

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