10 Neck Reduce Degeneration Exercises

What is degenerative neck vertebrae?

Cervical vertebrae is a medical condition involving deterioration of the cervical vertebrae due to many causes. It is also known as degenerative cervical spine or Cervical spondylosis.
The disease is most common in the elderly due to the aging of the bones and cartilage in the cervical region. However, the disease can also occur at other ages if there is a cause of the disease. Currently, degeneration of the neck spine tends to rejuvenate due to many habits of young people.

With proper exercise regimen, the frequency and severity of pain caused by spinal degeneration will be significantly reduced. In addition, regular physical activity also enhances the physical condition, promotes blood circulation, increases the flexibility of the spine, and inhibits the degenerative process of bones and joints. Most often, the combination of intensive treatment with regular exercise has a good response and less painful symptoms develop.

Exercise method to reduce cervical vertebrae

Exercise 1 – Neck bend exercises to treat cervical vertebrae

At the beginning of a workout, you should start with gentle movements. The neck flexing exercise is one of the easiest and low intensity exercises to do. The effect of this exercise is to stimulate the nerves and heat the muscles, while also helping to relax the neck vertebrae.

Neck flexion exercises are gentle, stimulating and warming the neck organs.

Perform:

• Sit up straight, between shoulders horizontal and relaxed, neck straight, eyes forward. Then bend the neck close to the chest, so try to bring the chin to the chest. Hold this position for a few seconds and tilt your neck back. Should let the head touch the shoulder of the neck to stretch and stimulate the organs in the cervical vertebrae. Do this about 5-10 times.

Exercise 2 – Effective neck rotation for cervical vertebra degeneration

Compared to neck crunches, neck rotation exercises have a comprehensive effect on the vertebrae, helping to relax muscles and improve range of motion.

Neck rotation helps to improve the range and function of the cervical vertebrae

• Sit up straight, keeping shoulders horizontal and neck straight. Gently tilt your neck to the right and rotate left to right. Do the opposite from right to left. This exercise should be practiced from 5 to 10 times, and at the same time coordinate with regular breathing. In the case of stiff neck and difficulty with neck rotation, you can turn slightly to the left and right.

Exercise 3 – Stretching the neck muscles for degenerative cervical vertebrae

This exercise works directly on the muscles of the neck area. Doing this exercise regularly will help relieve neck fatigue, stiff neck, and aches and pains from concentrating or maintaining a position for too long.

Perform:

• Sit upright, relax between shoulders, neck straight. Then use your right hand to gently pull your head to the right, take a deep breath. Should pull close to help ear contact with shoulder. Return to the starting position and do the same with the other side.

Exercise 4 – Shoulder muscle relaxation exercise

Damage to the cervical vertebra not only causes pain in this organ, but also causes compression and anesthesia of the skin, stiffness of the shoulder joint. So you should coordinate with shoulder muscle relaxation exercises to improve the overall symptoms caused by degenerative cervical vertebrae.

Shoulder muscle relaxation exercises reduce the symptoms of numbness and shoulder fatigue due to the compression of nerves by the vertebrae of the neck

Perform:

• Stand up straight, hands relaxed in the direction of the body. Then tiptoed slightly and brought arms over head, touching palms together. Breathe in rhythmically for about 5 seconds. Then retract the arm and pull the arm back to the back, the elbow curled at a 45 degree angle. Try to pull your shoulder muscles together to relieve pain and reduce pressure on your nerves.

Exercise 5 – Neck lifting reduces cervical vertebra degeneration

This exercise requires the performer to use strong force to lift the neck off the floor. This effect will improve the flexibility of the vertebra and reduce neck stiffness.

Neck lifting exercises are effective in increasing flexibility and improving neck stiffness

Perform:

• Lie on your back on the floor, knees bent and feet soles flat on the floor. Hands to go as far as possible, palms close to the floor. Then fix your body to the floor, lift your neck and head off the floor, take a deep breath. Hold for about 5 seconds and lower your head slowly, breathing out. Do a neck lift about 5 times.

What should I pay attention to when doing cervical degenerative exercises?

Physical exercise has many benefits for health and joint health. However, practicing inappropriateness of movements or doing the wrong thing can trigger pain and other symptoms to arise.

So when doing this, you should keep the following in mind:

• You should start with gentle exercises to get your body used to the intensity of the motion.

• Avoid doing vigorous exercises that cause severe pain in the bones and joints.If you experience pain while exercising, reduce the intensity to limit this symptom.

• If the pain does not go away, rest and practice again when the pain disappears.

• Do not practice after eating, the most appropriate time to practice is in the morning.

• In the event of pregnancy or surgery, you should consult your doctor before performing the above exercises.

• Must maintain regular practice every day to achieve good results.

• Should coordinate with proper care and nutrition to positively affect disease progression.

• Most of the neck and back spondylolisthesis exercises that are summarized in this article are mild and easy to perform. In the event that your spine is severely damaged and difficult to move, you should exercise under the guidance of a physical therapist.

• Or you can contact Panda Spa with a team of consultants with more than 10 years of experience in the profession will have many useful advice for you.