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Exercises for cervical degeneration not only help prevent the condition early but also enhance the flexibility of neck joints. So, what are the recommended exercises for managing pain from cervical degeneration?
1. Simple exercises for cervical degeneration
Performing the right exercises can help relieve pain, strengthen the neck’s supporting structures, and reduce the risk of future disc issues. Here are seven effective exercises to try:
1.1. Neck flexion exercise
Stand with your feet shoulder-width apart, interlace your fingers, and press your palms together in front of your abdomen. Bend your neck forward, aiming to touch your chin to your chest. Then, turn your palms downward, stretch your arms, and tilt your head back for 3-5 seconds. Repeat this exercise 3-5 times a day.
1.2. Cervical spine stretch
Sit comfortably on a chair and place one palm behind your neck. Slowly push your head backward while resisting with your hand to prevent excessive movement. Hold this position for 10 seconds, repeating 10 times, and practice 1-2 times daily.
1.3. Neck rotation exercise
This exercise is useful when experiencing neck stiffness after prolonged standing or sitting. Sit comfortably, lower your chin toward your chest, and keep your back straight. Slowly rotate your neck by tilting it to the left, then right, then backward to look up at the ceiling. Hold each position for 5 seconds and repeat the cycle twice.
1.4. Resistance exercise for posture balance
Place both hands on your forehead and gently push backward while simultaneously resisting with your head and neck to maintain an upright position. Hold this for 10 seconds, then slowly relax. Repeat five times.
1.5. Neck muscle relaxation
Use your fingertips to massage from the hairline down to the nape of the neck, applying gentle pressure. Continue for 2-3 minutes to relax the muscles and ease tension. This can be done several times a day whenever neck fatigue sets in.
1.6. Side neck stretch
Sit or stand with your head facing forward. Tilt your head to one side toward the shoulder, then place your hand on the opposite side of your head and gently pull for a deeper stretch. Hold for 30 seconds and repeat three times on each side.
1.7. Backward cervical spine stretch
Sit comfortably and place one palm on your forehead. Slowly push your head back while maintaining resistance with your hand. Hold for 10 seconds, repeating 10 times, twice daily.
Practicing these exercises regularly can enhance neck flexibility and alleviate discomfort associated with cervical degeneration.
2. Important notes
When engaging in exercises for cervical degeneration condition, keep the following points in mind:
- Consult a doctor before starting to ensure the exercises are suitable for your condition.
- Maintain a relaxed posture to avoid unnecessary strain or tension.
- Perform movements gently and slowly within your natural range of motion. If you experience excessive pain, stop at that point and gradually increase intensity over time.
- Use a mirror for self-monitoring to ensure correct posture and movement.
- Start with 1-2 repetitions of each exercise and gradually increase as your body adapts.
- Avoid excessive or abrupt movements, such as forceful bending, twisting, or sudden jerks of the neck and shoulders.
3. Comprehensive treatment approach for cervical degeneration
While regular exercise is beneficial, patients with cervical degeneration should seek specialized treatment for long-term relief. Non-invasive, drug-free methods are becoming a preferred choice due to their safety and effectiveness.
A standout approach is Chiropractic treatment combined with physiotherapy and rehabilitation, as practiced at ACC Chiropractic Clinic – a member of FV group and Thomson Medical Group Singapore. This method is performed by highly qualified international doctors and has achieved a 95% success rate, according to patient feedback.
By following these exercise guidelines and seeking professional care when needed, you can effectively manage cervical degeneration and improve your quality of life.
👉 For professional advice and comprehensive treatment, reach out to ACC Clinic today via hotline/WhatsApp: +84 946 740 066.
