Yoga Poses to Relieve Cervical Spondylitis

 Yoga Poses to Relieve Cervical Spondylitis

Introduction:

Cervical spondylitis, also known as cervical spondylosis or neck osteoarthritis, is a common condition that affects the neck's bones and discs. It can lead to pain, stiffness, and reduced mobility in the neck. While medical treatment and physical therapy can be essential for managing cervical spondylitis, yoga can also play a crucial role in alleviating symptoms and improving overall neck health. In this blog, we will explore some effective yoga poses to relieve cervical spondylitis.

1. Neck Stretches:

a. Neck Tilt (Greeva Sanchalanasana):

• Sit or stand with your back straight.

• Slowly tilt your head to one side, bringing your ear towards your shoulder.

• Hold for 20-30 seconds, then switch sides.

• Repeat this stretch 2-3 times on each side.

b. Neck Rotation (Greeva Sanchalanasana):

• Sit or stand with your back straight.

• Gently rotate your head to the right, bringing your chin towards your shoulder.

• Hold for 20-30 seconds, then rotate to the left.

• Repeat this rotation 2-3 times on each side.

2. Cat-Cow Stretch (Marjariasana-Bitilasana):

• Get on your hands and knees in a tabletop position.

• Inhale, arch your back (Cow Pose), and look up.

• Exhale, round your back (Cat Pose), and tuck your chin to your chest.

• Repeat this sequence 10-15 times to relieve tension in the neck and spine.

3. Child's Pose (Balasana):

• Kneel on the floor and sit on your heels.

• Extend your arms forward and lower your chest to the ground.

• Rest your forehead on the floor.

• Hold for 30 seconds to 1 minute to gently stretch the neck and spine.

4. Shoulder Blade Squeeze (Scapular Retraction):

• Stand with your feet shoulder-width apart.

• Extend your arms forward at shoulder height.

• Squeeze your shoulder blades together and hold for 10-15 seconds.

• Release and repeat 2-3 times to strengthen the upper back and neck muscles.

5. Bridge Pose (Setu Bandhasana):

• Lie on your back with your knees bent and feet hip-width apart.

• Lift your hips off the ground, keeping your neck and head on the floor.

• Hold for 20-30 seconds, engaging your core and glutes.

• This pose helps improve neck and spine alignment.

6. Sphinx Pose (Salamba Bhujangasana):

• Lie on your stomach with your forearms on the floor and elbows under your shoulders.

• Lift your upper body off the ground while keeping your pelvis down.

• Hold for 20-30 seconds to stretch the neck and chest muscles.

Conclusion:

Yoga can be a valuable addition to your cervical spondylitis management plan, as it promotes flexibility, strength, and relaxation in the neck and upper back. These yoga poses can help alleviate pain, reduce stiffness, and improve mobility, but it's essential to practice them with caution. If you have severe cervical spondylitis or other medical conditions, consult your healthcare provider or a certified yoga instructor before starting any new exercise regimen. A well-rounded approach, including medical treatment, physical therapy, and yoga, can help you maintain a healthy and pain-free neck.