Yoga exercises for people with cervical spondylosis (cervical vertebrae) is considered one of the ways to support natural treatment at home to help you relieve pain. Not only help treat the disease, these exercises also help you improve your physique more beautiful!
Cervical degeneration is a condition that occurs when there is wear and tear of the bone and cartilage in the neck. According to the American Academy of Orthopedic Surgery, this is a fairly common disease among people over the age of 60. Young people may also experience this condition because of sitting for a long time on the computer, not exercising regularly and experiencing prolonged stress.
When you have cervical spondylosis, you can do some gentle yoga exercises. To help strengthen your spine, you can choose to practice stretching, shaping your neck, back, and shoulders. When you exercise correctly, you will minimize the symptoms of cervical degeneration such as neck pain, shoulder blades, stiff neck or the back of the head.
Here are 6 yoga exercises for people with cervical degeneration you can do in the morning after waking up or in the evening after eating 4-5 hours. To achieve the benefits of exercise, you should learn carefully to perform the correct posture.
1. Cobra pose
Cobra pose is one of the yoga exercises for people with cervical spondylosis because of its impact on the shoulders and body. Yoga Exercises will help your spine strengthen and more flexible, stimulating abdominal organs, toning buttocks, supporting sciatica and asthma.
To practice this position, follow these steps:
– To make a cobra pose, start with the dog facing down so that his arms, head, legs and back form an inverted V. You press your stomach, straighten your back, raise your hips as high as you can, eyes on the floor, head parallel with your hands. Hands and feet try to straighten, both toes close together.
– Next, slowly move your hands up to shoulder level, resting your palms on the floor. Bend your elbows, bring your body into a plank position, then lower your body, elbows on the side of your body.
– You slowly lift your chest, shoulders, chin, nose up with your hands, breathe in, arms straight and extend shoulders to form a cobra’s pose. Neck and back to keep from being skewed.
– After that, your feet will keep touching the floor while squeezing your abs and thighs. Stretch the neck and look straight ahead. Maintain normal breathing for about 5 breaths.
– You exhale, bringing the person back to the dog face down position.
In addition to the back area, the cobra’s position also mainly affects the hands, stomach and thighs. Therefore, you should not perform exercises if you have carpal tunnel syndrome, are pregnant, have abdominal surgery or back injuries.
2. Seated half-spinal twist pose
One of the yoga exercises for people with cervical spondylosis you should not ignore is the seated half-spinal twist pose. This is also a simple posture to help office people relax their backs to relieve fatigue after a long working day. This exercise also gives you the following health effects:
Stimulation of liver and kidney
Open rib cage and chest
Helps stretch the shoulders, hips, back, neck
Providing energy for the spine
Strengthen digestive system and excreted
Increased flexibility and flexibility for the back
Reduces tensing of muscle mass in shoulders, upper body and lower back.
You perform this exercise according to the following instructions:
– First, you sit on the carpet, your hands on your hips, legs outstretched.
– Then, bend your left knee and place your foot outside the right hip so that when lifting the left knee, the inner thigh gradually towards the right chest. The left foot will now be outside the right thigh.
– Next, you inhale, stretch, raise your right arm high, twisted to the left. The right hand will now hug the left knee so that the hand is placed on the hip of the pelvis, the left hand is placed behind the back. Head and eyes will go in the direction.
– You breathe steadily for 3 breaths, try to sit up straight, extend shoulders, chest and upper back.
– Finally, raise your hands up high again, exhale, bring your body back to its original position and switch sides.
If you have a spine injury, pain, or back injury, you should not perform a sit-down exercise if you are pregnant. This posture can make the condition worse or risk unintended.
3. Posture of bow
Performing a bow pose is a yoga exercise for people with cervical spondylosis to help you achieve the following benefits:
Strengthen back muscles
Reduce respiratory diseases
Increases the flexibility of the spine
Improve posture, adjust physique
Reduce tiredness, stress and anxiety
Beneficial for the digestive and reproductive organs
Stretching the entire front body of the body
You perform the bow pose by following these steps:
– Lie on your stomach on the carpet with your hands stretched along your body, lowering your chin to face the floor, your buttocks relaxed.
– Then, slowly bend your knees to calves and thighs to create a 45-degree angle, arms stretched out back and placed on the instep, pull the legs to raise the knee high and breathe in to pull the chest lifted off the ground, back bent.
– Keep your head and eyes facing forward, face muscles relaxed. Your whole body will be bent into a bow-like pose.
– Keep your posture stable, balanced and focused on breathing. Breathe deeply and relax your body.
– Hold the position for 10-15 seconds, then exhale, gently release your hands, bring your feet and chest to the ground and relax your whole body.
You should not perform the bow pose if you have high or low blood pressure, migraine or insomnia. You should also avoid doing this position if you have an injury on your back, neck or are pregnant.
4. Cat – cow pose
Cat – cow pose is one of the yoga exercises for people with cervical spondylosis quite easy to perform, will bring your body the following benefits:
Relieve stress in the spine
Strengthen the circulation of spinal fluid
Help your body flexible and increase energy
Stretch back muscles, chest area and gently massage the abdomen
Here are steps to perform posture cat – cow.
– Support your hands and knees on the floor with your feet extended at hip level.
– When you inhale, you sag back, bring belly down, push hips up as high as possible, back straight and push neck up to relax.
– When you exhale, you press your hand into the ground, squeeze your legs to support your body, lift your belly, arch your back as high as you can and look at your thighs.
– You continuously perform the above movements and breathe steadily for 5 breaths.
5. Bridge pose
Bridge pose will bring your body the following health benefits:
Support digestive system
Reduce back pain, headache
Support treatment of osteoporosis and sinusitis
Strengthen the back, butt and thighs
Relieves symptoms of asthma and high blood pressure
Relieves stress in the brain and central nervous system
You perform the bridge posture as follows:
– First, you lie on the floor in a supine position, hands down the hips, thighs and knees folded, the body relaxes. The distance between feet is about shoulder width. Straighten your arms and use your hands to hold your ankles or knit your hands together.
– Then, take a deep breath, slowly lift your back, feel the tension of your back or neck. The thighs and calves are perpendicular, knees straight with hips and feet pressed to the floor.
– Next, the hips and chest will be raised while the neck touches the floor, eyes looking at the ceiling. Hold the pose for about 30 seconds or longer, breathing evenly and slowly.
– You slowly put your body down, breathe slowly and deeply and relax.
You should not perform this position if you have an injury to your neck, shoulders, knees or back to avoid getting worse.
(Source: Youtube.com )
6. Fish pose
Fish pose will bring your body the following benefits:
Providing additional oxygen to the lungs
Release stress and detoxify easily
Useful for patients with asthma
Eliminates aches and pains in muscles and bones
Follow the steps below:
– Lie down on the floor with your arms at ease, following your body, legs set together, straight.
– Next, turn your palms down, toward your hips, gradually bring your elbows to the waist and place the palms below the butt.
– Raise your chest as much as possible, pull your neck and place the top of your head against the mat. Breathe evenly for 5 beats.
– Finally, relax, lift your head and lower your chest to the floor and then open your legs and relax.
You should not perform a fish pose if you currently have high or low blood pressure, insomnia or migraine. You should also avoid this position if you have a back or neck injury.
Many people believe that people with cervical spondylosis should not practice yoga because of the risk of damage to the spine. In fact, this risk only occurs when you make the wrong move or perform too much. If you skip the warm up before take yoga exercise, there is a risk of injury in yoga, making the condition worse.
When you first start practicing, you should only perform the movements within your ability to avoid overtraining and the wrong technique to lose the effectiveness of the exercise. If you are planning to do yoga exercises for people with cervical spondylosis, you should first consult your doctor about safety. You can also go to the yoga room with experts to help you practice the right movements and support you to treat effectively.