Cervical spondylosis, also known as neck arthritis, is a common age-related condition that affects the joints and discs in the neck. In this condition, the person experiences degeneration of the cervical spine that causes pain, stiffness, and discomfort in the neck and the shoulder. The condition can be managed with the help of the appropriate cervical spondylosis treatment. 
Other than the help from your healthcare provider for cervical spondylosis treatment, you can incorporate some exercise into your daily routine that can contribute significantly to managing and improving the situation. If you want to know about the exercises, keep reading this post. Here, we have added the top 5 exercises to help you with cervical spondylosis treatment to alleviate your system and facilitate a faster recovery.

Best 5 Exercises For Cervical Spondylosis

  1. Neck Tilts

It is an easy exercise to do while sitting on a chair. All you have to do is find a comfortable chair where you can keep your neck and back straight. Tilt your neck slowly towards your right shoulder, leading with the ear. Slightly stretch your neck muscles until you can handle the pain. Hold in that position for 10 to 15 seconds, then return to the center. Now, repeat the same on the other side and repeat the sets 2-4 times. It helps improve neck muscle flexibility and reduce stiffness.

  1. Neck Retractions

Start this exercise by maintaining a straight posture, with your spine uncrossed, while sitting or standing. Create a double chin by tucking your chin towards your chest very gently. You will feel a stretch at the back of your neck.  Stay in the position for approximately 5-10 seconds to feel the muscle stretch. Repeat the same posture 10-15 times to strengthen the back muscles of your neck.

  1. Shoulder Blade Squeeze

To perform this exercise, you will need an armless chair or stool to sit and maintain good posture. Now, squeeze your shoulder blades together as if you are trying to hold a pencil between them. Stay in that squeeze position for approximately 10–15 seconds, then relax your muscles. Repeat the same exercise 10-15 times to relieve tension in the neck and maintain good posture. 

  1. Neck Rotation

It is a very simple exercise, as the name suggests, but it is crucial to perform this exercise with proper posture to avoid injury. To begin with, sit or stand while keeping your spine straight to maintain good posture. Slowly rotate your head to one side while looking at your shoulder and feeling stretched. Repeat the same on the other side while holding the position for 15-30 seconds. Perform 5-10 sets on each side to improve your neck’s flexibility and range of motion. 

  1. Cervical Isometrics

This exercise helps strengthen the neck muscles by contracting them without moving the joints. To perform this exercise, sit or stand in a straight position, place one hand on the side of your head, and attempt to turn your head to the side against the resistance of your hand. Hold the position for 5-10 seconds, and repeat the same on the other side.


While performing any exercise during cervical spondylosis treatment, always take guidance from your healthcare provider. If things become more serious, contact the experts at renowned wellness centers, like ANSSI Wellness, who will help you overcome your spondylosis with their 100% non-surgical treatment. 

You may also like to read Lower Back Pain Top 5 Risk Factors: Navigating the Landscape


Woman with 50% Compressed Cervical Disc is Successfully Treated without Surgery

Know how a Mumbai resident suffering from Cervical Spondylosis who was advised surgery by an orthopaedic doctor got successfully treated without surgery.

A resident from Andheri, Mumbai, Mrs Preeti Jadhav was suffering from Cervical Spondylosis since May 2020. She was experiencing chronic neck & shoulder pain and couldn’t sit on the ground without feeling intense pain.

On conducting an MRI, it was found that her cervical disc was 50% compressed. She consulted an orthopaedic doctor, who informed her that there was no treatment option other than surgery.

Determined to avoid surgery and its damaging aftereffects, she began searching for alternate treatment options. This was when her sister briefed her about the ANSSI Healthcare Centre located in Mulund. She visited the centre, spoke with the expert doctors and decided to undergo Spinal Decompression Treatment.

Having completed the treatment, she has so far experienced 80% relief from her ailment and can live her life in a completely normal & painless manner!

You can also get your neck, back or spine problem successfully treated without surgery!!

Book your Free Appointment Now.


Permanent Relief From Suffering Of Neck, Lower Back & Knee Pain without Surgery After Suffering For 7 Years

Mumbai resident Mrs Anjali Utekar achieves pain-free status after years of troubling neck, back and knee pain. All without the use of medication, injections or surgery.

Mrs Anjali Utekar had visited several reputed hospitals for receiving treatment for her prolonged ailment.

She had completed various 3-6 months of treatment courses, consumed many tablets, and took multiple injections but experienced zero relief from her chronic pain.

One of her relatives then informed her about the USA patented Spinal Decompression Treatment provided at the ANSSI Wellness Centre in Mulund.

She visited the centre in Mulund and spoke with the expert ANSSI doctors who diagnosed her problem and briefed her on the Spinal Decompression Treatment.

Having now completed the Spinal Decompression Treatment, she has received permanent relief from her various kinds of pain without consuming any tablets or undergoing any operation.

You can also eliminate your long-standing neck, back or leg pain by undergoing treatment at ANSSI.
Book Your Free Appointment Now.

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