Cervical spondylosis is a general term for wear and tear of the spinal discs in the neck as we age. This can cause achiness, soreness, and decreased motion in the neck. These stretches & exercises may help with pain relief. Buy a worksheet with these stretches & exercises at https://www.askdoctorjo.com/purchase-the-7-cervical-spondylosis-stretches-exercises-worksheet/
For these Cervical Spondylosis stretches & exercises, start off with a warmup. It’s a great way to get the muscles loosen and warm. Cervical rotation and cervical sidebend are a great way to loosen up the neck and shoulder muscles.
Shoulder circles and chin tucks are great for working the muscles around the neck and the shoulder area. They are also great for posture correction.
Some full stretches like an upper trap stretch and a levator scapulae stretch will help relieve pressure along the cervical spine.
Finally, a shoulder squeeze or scapular squeeze will also help strengthen and reset muscles in the neck, shoulders, and upper back.
Related Dr. Jo Videos:
Cervical Spondylosis Stretches & Exercises
Neck Pain Stretches & Exercises: https://youtu.be/2NOsE-VPpkE?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Cervical Spondylosis Stretches & Exercises
https://www.youtube.com/watch?v= 0fFDAYjRRck
https://www.askdoctorjo.com/video/cervical-spondylosis-stretches-exercises-2
00:00 – Cervical Spondylosis Stretches and Exercises
00:19 – Cervical Rotation
00:57 – Cervical Sidebend
01:33 – Shoulder Circles
02:39 – Chin Tucks
04:53 – Upper Trap Stretch
06:28 – Levator Scapulae Stretch
08:23 – Shoulder squeeze
SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles as well as subtitles & translations for many other languages. Learn how to turn them on/off by watching this video: https://youtu.be/VatNBZh66Po
This video has been dubbed using an artificial voice via https://aloud.area120.google.com to increase accessibility. You can change the audio track language in the Settings menu.
All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
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Buy a worksheet with these stretches & exercises at https://www.askdoctorjo.com/purchase-the-7-cervical-spondylosis-stretches-exercises-worksheet/
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Can you do this twice in one day?
Thanks
I have this issue. These stretches are great! Made me nervous that my neck popped but it felt kinda good when it did. Question for you if you don't mind. Can thus issue cause issues such as arms weakness, heavy headeness nit dizzy though as nothing spins and what feels like brain fog
Thank you so much for your efforts
Hi Dr Jo
my chin into my chest if it would be beneficial to put pressure down on it.
You are showing an exercise for cervical spondylosis where you tuck your chin into your chest and then backwards?
So I wanted to know if I tuck
Hello Doctor, I am a 33-year-old wife living in Kurdistan, I have diabetes, I have the condition you mentioned in the video, please help me.
Thanks , This is Very helpful for me , i got relief after doing this exercises , Really appreciate you. Thanks for helping us
Withen howmany will v get relief
How many times a day should we do this exercises
when I bend my head side to side I feel a crack on one side. is that normal and will it work itself out after I keep doing these exercises for a while
Are these movements ok if it sounds like sandpaper in your neck?
Would this help with a thoracic disc herniation?
Thank you
Thanks, Doc!
I just came across this video. I'm totally going to do this every day. I can't look up or completely turn my head. I started doing this stretches while watching this. It felt good.
Ah Doctor Jo, I love your videos. Always fun and always so helpful. Thank you
I am just 24 years .I am suffering from cervical spondylosis…..too much of hand pain and headache ..is there any permanent solution.please give me rly mam
Happy dipavli mam
Thank you
Thanks Dr. Jo. I do these stretches daily and they're very helpful. I've got cervical Spondylosis and a 30 year history of chronic pain and headaches. So, thank you very much. Aloha
Thank you for this!! I will save this link so I can keep doing this.. once I was told that during the shoulder squeeze, pretend their is a penny that you are squeezing and don't want to let go
..
Thank you, you are doing a great job, God bless you .
Thank you!
Thanks
Thank you soooooo much
God bless U always!
Excellent!!
Thanks
Thank you Dr Jo it's very effective and simple exercise
Thank you, Dr. Jo! I always feel better after doing your neck stretches. When you make new videos they serve as a serious reminder for me to get back into my stretching routine.
Excellent video! Adding these to my routine immediately.
Hii mam