As our lifestyles become more and more sedentary, we’ve opened ourselves up to more and more ailments. Cervical Spondylosis is one such ailment, the occurrence of which has become fairly common. In this article we’ll take a closer look at cervical spondylosis and how yoga can help cure it. You’re reading this article on a screen. Take a pause to notice your posture. My guess is your screen isn’t at eye-level. Now imagine what your neck goes through when you are constantly stooping over for hours on end. Even if you’re not required to sit at a desk, notice how often you hold your cell phone with your shoulder. Over time, these seemingly small habits cause larger problems.
Cervical Spondylosis affects the cervical spine. The cervical spine refers to the vertebrae that form the neck. These vertebrae along with other discs and ligaments deteriorate due to cervical spondylosis. They gradually lose the ability to provide cushioning for the neck. People suffering from cervical spondylosis are known to experience pain and stiffness in the neck and shoulder regions, numbness, difficulty in reflexes and in extreme cases even vertigo.
Stress is also a huge contributor to cervical spondylosis. With these yoga exercises listed below you will be able to beat stress and cure cervical spondylysis as well.
1. Matsyasana or Fish Pose: This involves crossing your legs and bending backwards until your head touches the floor. The pose is known to improve flexibility and get rid of back and neck soreness. With your upper body stretched, air flow into the lungs also improves. This pose is especially useful for cervical spondylosis caused by a desk job.
2. Bhujangasana or Cobra Pose: Literally impersonating a snake, this pose removes neck, spine and shoulder stiffness. When the spine is stiff, nerve impulses get hindered. This leads to other problems in the body. The cobra pose reduces the severity of cervical spondylosis pain.
3. Makarasana or Crocodile Pose: This pose is designed for relaxation. It encourages the spine to resume its normal position.
4. Bal-Shayanasana or Childs’s Pose: This pose involves lying on your back, putting your feet in the air and holding your big toes. The curved position of the back relieves stress off the back.
5. Ardha Naukasana or Half Boat Pose: Known to strengthen the spinal column, this pose requires you to raise your legs and back of the ground. Ardha naukasana is effective for the patients of cervical & back problems. Besides, it can help one in managing ones chronic indigestion, constipation. Even patients of diabetes can find it quite beneficial.
6. Ardha Shalbhasana or Half Locust Pose: Known to give almost instant relief from mild back and neck pain, this pose involves lying on your stomach and raising one leg at a time. The pose is a preparatory pose for Shalbhasana or the full locust pose, where both legs are raised off the ground.
7. Shanshank-Bhujangasana or Striking Cobra Pose: This is a combination of two poses; Shanshanka or Hare pose and Bhujangasana or Cobra pose. Here the person needs to begin by prostrating themselves on the floor and then work their way up to stretching themselves to resemble a snake in striking position. When moving from one pose to the other, the spine and neck are elongated and strengthened.
8. Kohni Chalana or Elbow Rotations: This involves moving the shoulders with the help of the arms and elbows. With Kohni Chalana mobility and strength of the shoulders is increased. This pose also encourages blood circulation in the neck, resulting in relief from cervical spondylosis.
Apart from specific yoga poses to combat cervical spondylosis, there are other simple stretches that can be done at any time. Shoulder rotations, slow neck rotations and eye-roll exercises can help provide temporary relief to cervical spondylysis. All these stretches must be done slowly and carefully and equally on both sides.
For yoga to be effective against cervical spondylosis, it needs to be done regularly and under guidance. Ask our team at the Spinalogy Clinic to guide you through the exercises suitable for your case of cervical spondylysis.