6 Best Cervical Spondylosis Home Exercises हिंदी में

6 Best Cervical Spondylosis Home Exercises हिंदी में


The most common reason for neck pain is cervical spondylosis You will feel pain and stiffness around the neck and you will feel irritated whole day But need not worry as it can be treated by following simple exercises routine Hello, friends, this is Dr. Sunit, you very own physiotherapist and in this video, we will learn 6 best cervical spondylosis exercises Friends, before we proceed make sure you subscribe to our channel because I always bring video on health issues And when you subscribe us you will receive a notification every time I upload a new video and you will never miss out Friends, in present days, cervical spondylosis has become a very common health issue This is due to our sedentary lifestyle and work nature which involves hours in front of computers, during studies or when we work on our mobile device we work by bending our neck forward, this is the biggest cause of cervical spondylosis The common complaint is pain around the neck which may lead to neck stiffness you will feel like not to work and cause irritation, whole day a dull deep aching pain will disturb you Friends in this video we will learn 6 most effective exercises to get rid of it completely But before we learn exercises, let me mention some common rules of exercises Every exercise we are going to learn has to be performed twice daily: Morning and Evening Early morning exercise is best, but if you are busy then once in the evening is okey The best starting posture would be in sitting or standing straight & alert Or you may adopt yoga pose “vajrasana” as starting posture. Finally, a minimum of 10 repetitions per exercises is required, if you exceed this then its well and good but it should not be below this So, the first exercise is active neck rotation exercise Let me adopt the standing position as my starting posture stand relaxed, keep the shoulder in normal position and neck straight then, rotate your neck to the right side and then slowly to left side, then again to right, then left repeat the process for a minimum of 10 repetitions. By doing this it will help to release neck stiffness 2nd exercises is neck flexion and extension exercise Again stand alert by keeping the neck straight. Now slowly bend forward your neck after 3 seconds bend the neck to backside, again bend forward, then once again to back side as I have told, 10 repetitions and twice daily 3rd one is neck side bending exercise Stand or sit as per your convenience and then bend your neck to either side alternatley so, let us start with right side bending. Bend to the point when you feel stretch on the sides of neck Then slowly take it to the left side 10 repetitions and twice daily 4th exercise is chin tuck exercise this is a very good exercise and is also effective in corrective the bad neck posture bad posture something like this called as forward neck posture I have already discussed in detail about forward head posture, visit the I button above to learn more Coming chin tuck exercise, let me display it in the side view tuck your chin against the neck like this Note the direction of motion f chin, you may use finger to direct it Hold this position for 3 seconds, then release and keep in mind then not to bend neck forward you may compare it with the pose of a dancer, minimum 10 repetitions is suggested. 5th exercise is neck stretching This exercise involves stretching of neck muscle on right and left side T stretch the left side neck muscle use right hand and hold the head like this and pull it pull it to a point where you will feel stretch on the muscles. Hold this stretched position for a minimum of 1 minute release it slowly and repeat the process on right side neck muscle, hold for 1 minute and release it slolwly Since it is a stretching exercise, you should not repeat it for more than 1 or 2 repetitions 6th exercise is neck strengthening exercise, to be particular, isometric strengthening exercise We have to strengthen muscles all around our neck. On the front of neck, both sides, and back of neck let us start with muscle on the front of neck. Let me display it in the side view For this, take your hand, place it over forehead and push the hand with forehead Hold it for 3 seconds and then relax. Again push it , hold for 3 sec and relax………… Minimum 10 repetitions required, twice daily Now coming to muscle on the back of neck; clasp your hand behind the head and repeat the process Similarly, use your hand to strengthen the muscle of left and right side of neck. 10 repetitions are essential Friends, with neck pain we also develop pain on upper back region around the shoulder blade It may be due to “trigger point”, about which I have already discussed in a video you may watch the video by going here. If you loved this video then do like it and share it and if you are new to the channel please consider subscribing us. Thank you for watching friends. Bye Bye