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Cervical Osteoarthritis Exercises

Cervical osteoarthritis is a common result of aging. The cushioning discs between the vertebrae in the neck and upper spine lose elasticity. In response, the body builds bony deposits on the vertebrae. Doctors believe the deposits help stabilize the spinal column and protect the nerves that run through it. The bony growths---characteristic of cervical osteoarthritis---often go unnoticed, but about half of people will develop pain and experience a decline in their range of motion.
A well-planned exercise routine can reduce the symptoms of cervical osteoarthritis.

  1. Strengthen Your Neck Muscles

    • Build strength in the neck and upper back muscles by doing resistance exercises two to three times a week. Strengthening the muscles will improve your posture, which helps to relieve pressure and pain.
      A simple resistance exercise is to allow your head to tilt and hang to one side. Focus your attention on the extended muscles as you engage them to bring the head back to its upright position. Repeat this 10 times on the right and 10 times on the left.
      For a second exercise, use a stress ball the size of a tennis ball---these are the squishy balls you can squeeze when you're anxious. Place the ball between your chin and neck. Use your neck's muscles to squeeze the ball. Release and repeat 10 times.

    Increase Your Range of Motion

    • To improve your flexibility and range of motion, gently stretch your neck muscles. Begin by tilting the head to the side, so your ear approaches your shoulder. Let your head hang there for at least 10 seconds. Increase the stretch by reaching the palm of the opposite hand toward the floor. Switch sides and repeat.
      Next, turn your head and look to the side, over one shoulder as far as you can. Hold it for 10 seconds. Switch sides and repeat again.
      Finally, tilt your head again as in the first stretch. This time, lift your chin slightly toward the ceiling. Hold the stretch for 10 seconds, then switch sides and repeat.
      To further build both strength and flexibility, look into joining a good yoga program.

    Stay Fit

    • Cervical osteoarthritis may disrupt your normal exercise routine because movements may be painful or jarring. If that's the case, switch to a low impact exercise like swimming or biking. It's important to stay physically fit, as that can help slow the progression of your condition and mitigate your painful symptoms.

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