Hi, I'm Natalie, and today, Veritas Health is going to bring you two effective exercises for cervical spondylosis pain relief.

Cervical spondylosis refers to degenerative changes of the spine usually caused by osteoarthritis. These exercises can all help improve mobility and improve posture of your cervical spine.

If any of these exercises cause pain or discomfort, please discontinue and consult with your medical provider.

The first exercise we're going to do is a chin tuck. This can help correct forward head posture and improve the mobility of your cervical spine. To do this, you're either going to sit or stand up tall, and then you're going to try to draw your chin straight back. As you do this, you should get a little bit of a double chin, and if you're doing it correctly, your voice might get muffled as you get all the way back. Be sure not to tuck your chin down or up as you do it. It can also help to use your finger to give yourself a little feedback as you draw your chin straight back.

This exercise can be difficult to perform if your neck is stiff or if you have significant forward head posture. But if you do it with enough repetition, it'll get easier as you go. It can also help to sit in a chair where you have a little back support to give you some feedback as you slide straight back. You can start performing about ten of those and work your way up to two sets if it feels good for your neck. Next exercise I'm going to show you guys is a lateral neck flexion stretch. This is to help improve mobility of the muscles and joints on the sides of your neck. To do this, you're going to sit up tall, bring your hand to one side of your head and pull over. Try to keep your eyes and your nose pointing straight so you don't go into rotation. During this motion, hold for 10 seconds and then let up nice and gently. You can work your way performing 10 10 second holds on each side.

You should feel a gentle stretch to the side of your neck as you do this.

I'm going to share with you a tip to make the lateral flexion stretch more effective. When you're at peak stretch, meaning your ear is pulled as far as it can go towards your shoulder, try nodding your chin several times or rotating your chin several times. I like to cue my patients to search and destroy the tight fibers when you find them.

To learn more about cervical spondylosis, please visit us at Spine-health and be sure to subscribe to our channel for more videos like this one.

Thank you for watching.

Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each individual as a whole.