Cervical Spondylosis Exercises

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Cervical spondylosis exercises. Learn a simple routine of exercises for cervical spondylosis or cervical osteoarthritis.
Tess Halbauer l Physiotherapist
(BHlth&RehabSc, MPhty)
Age Fit with Tess l Online physiotherapy practice for people to manage pain, build strength, and gain fitness.
E: tess@agefitwithtess.com
W: www.agefitwithtess.com
S: url.bio/agefitwithtess
4 month Program: www.agefitwithtess.com/fitwit...
Single Consult: www.agefitwithtess.com/consul...
Self Assessment: www.agefitwithtess.com/selfas...
Facebook Group: / agefitwithtess
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Age Fit with Tess is the channel to support you in managing pain, building strength, and gaining fitness despite Osteoarthritis, Rheumatoid Arthritis, and chronic joint pain.
Equipment
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The Website, and all blog articles, social media sites, youtube, tools, and other resources on the Website are educational and informational resources only and are not a substitute for any kind of professional or specialist advice. We cannot guarantee the outcome of following any recommendations provided and any statements made regarding the potential outcomes are expressions of opinion only.Terms and conditions www.agefitwithtess.com/termsa...
0:00 Introduction
0:37 SHOULDER SHRUGS
0:56 BUTTERFLY'S
5:01 CHIN TUCK + RESISTANCE
5:52 ISOMETRIC LATERAL FLEXION
7:12 ISOMETRIC FLEXION & EXTENSION
8:23 ISOMETRIC ROTATION
9:09 SPINE EXERCISES
9:32 SHOULDER ROLLS

Пікірлер: 152

@AgeFitwithTess 3 жыл бұрын

Tess Balshaw l Physiotherapist (BHlth&RehabSc, MPhty) Age Fit with Tess l Physiotherapy online for people to build walking endurance, strength, and fitness. E: tess@agefitwithtess.com W: www.agefitwithtess.com S: url.bio/agefitwithtess Fit with Arthritis Program: www.agefitwithtess.com Single Consult: www.agefitwithtess.com/consultation Self Assessment: www.agefitwithtess.com/selfassessment Facebook Group: facebook.com/groups/agefitwithtess/

@haymanottibebu1323 3 жыл бұрын

B87

@amparohernandez7778 2 жыл бұрын

Thanks I was looking for something to help me with my neck issues that im having and this pain that doesnt leave me alone I cant believe how much this exercise help me right now I totally love you. Thank you for sharing.

@AgeFitwithTess 2 жыл бұрын

Thank you for watching Amparo. I'm glad this routine has helped you.

@devinderverma-ip9rk Жыл бұрын

Thank you so much.for this video.

@swanseajaffa 3 жыл бұрын

Thanks for this video Tess as its a good gentle lead in for someone like myself who is stiff as a board in the neck but find that these gentle exercises are starting to loosen me up - long way to go yet though! Thanks once again Tess.

@AgeFitwithTess 3 жыл бұрын

Thank you S Jones. I'm glad these exercises are starting to help with you neck. Great work! Keep at it.

@user-sv7jn9cq8w 8 ай бұрын

Just perfect

@uragonkadi356 Жыл бұрын

this is great exercise and easy to follow and i dont need to remember the routines. Just click the video and follow her.

@fcsolis 9 ай бұрын

Thank you.

@arthritisadventure 3 жыл бұрын

Thanks for sharing these exercises! They can be so helpful with neck pain!

@AgeFitwithTess 3 жыл бұрын

Thanks Alyssa!

@paramasivansiniappan2916 Жыл бұрын

Thank you for sharing this...great job.

@AgeFitwithTess Жыл бұрын

Thank you for watching Paramasivan.

@woah6958 Жыл бұрын

Thankyou so much for this video, better than any physio I've seen in real life.

@AgeFitwithTess Жыл бұрын

Thank you for watching. I'm so glad it has been helpful.

@Gussy507 2 жыл бұрын

This so well done. Thank you!!

@AgeFitwithTess 2 жыл бұрын

Thanks Gussy, I'm glad it's helpful.

@lovelyrics3656 2 жыл бұрын

@@AgeFitwithTess hello mam. I am diagnosed with this issue. So mam can I go to gym after this problem.

@QX897 11 ай бұрын

It really works! Thank you!

@AgeFitwithTess 10 ай бұрын

Thank you for watching

@ligayamariano416 3 жыл бұрын

Thanks a lot madam fer these exercises ,youd showed, God, Bless, you.thanks .

@AgeFitwithTess 3 жыл бұрын

Not a problem Ligaya. I'm glad they have been helpful for you.

@reyanshdhiman20 Ай бұрын

Hello, your exercise is so much effective for me , I am feeling better now doing since two weeks.

@llahsramavt4097 Жыл бұрын

Feeling better! thank you

@AgeFitwithTess Жыл бұрын

Thank you for watching. I am glad the video has been helpful.

@mdansarali8798 3 жыл бұрын

Fine and many thanks

@AgeFitwithTess 3 жыл бұрын

Thank you Md Ansar Ali

@fatimabenefeldt681 Жыл бұрын

Thank you so much, felt good❤

@AgeFitwithTess Жыл бұрын

Thank you for watching Fatima

@pearlydavid2907 Ай бұрын

Hi Tess, thanks for the video. Pls do mention if i need to strerch after this.

@susheelabestha9614 10 ай бұрын

Nice

@asifshaikhofficial6957 2 жыл бұрын

Smile with exercise are awesome keep it up

@AgeFitwithTess 2 жыл бұрын

Thank you Asif.

@DrAnkitJangid 2 жыл бұрын

Good job Tess

@AgeFitwithTess 2 жыл бұрын

Thank you!

@leonoraeddy9807 2 жыл бұрын

Thank u so much. I am truly sufferring on this. I cany affird ti oay thevrehab treatment.good your briught this up in yiur column

@AgeFitwithTess 2 жыл бұрын

Thank you Leonora. I'm glad it has been helpful.

@phonlee8054 3 жыл бұрын

Thanks

@AgeFitwithTess 2 жыл бұрын

Glad to help Phon!

@youtubefans1432 3 жыл бұрын

Love you doctor ❤️❤️ please send course time and days 💟

@AgeFitwithTess 3 жыл бұрын

Thank you. The website to register is www.agefitwithtess.com. Sessions are every two weeks with a variety of times to choose from.

@uragonkadi356 Жыл бұрын

according to the xray report I have degenerative disc disease on C4 & C5 levels. I also feel dizzy every morning, After following this exercise for 5 days I feel the improvement. my dizziness is almost gone. and I feel some pain in the C4 & C5 region i think its a good sign this is because I moved them in this exercise.

@dianereiser6417 2 ай бұрын

Excellent waking up movements, but don’t over do it, some of these movements can irritate the soffit joints depending on severity of your condition.

@preetamthakur 2 жыл бұрын

Very good, nicely demonstrated except the noisy audio, thanks.

@AgeFitwithTess 2 жыл бұрын

Thanks for watching Preetam. Glad it is helpful. Apologies if the audio was noisy.

@kimhappy1249 4 жыл бұрын

Hi Tess do you have your exercise on a DVD or CD so people could buy them

@AgeFitwithTess 4 жыл бұрын

Great idea Kim! No DVD at this stage!

@SketsSk-vh3vi 9 ай бұрын

According to mri report i hav cervical spondylitis c6 c7 n lumbar spine l4 l5 n l5 si ole suggest me what type of excercise i jav to prav that will help reduce my problems

@user-hw7du1ej9x 9 ай бұрын

Hi tees i m 38 i have diagnosed c6 cervical spondylosis can you advise which exercises should i follow most thanks

@MSHayat-sq9yc Жыл бұрын

Hi Tess, thank you for sharing video of these exercises. I will do these. Apart from neck pain, i feel like very less pushing force in my right hand and arm. Pulling force is okay. 2ndly, i feel my right hand thumb shaking sometimes and feel arm pain between elbow and wrist. Please guide me. I m much worried. God bless you.

@rubinashaikh5387 9 ай бұрын

I have same problem

@anusreerakesh2746 2 жыл бұрын

Hi Dr, I'm diagnosed with cervical spondylosis last month and I'm following your exercises. Now I'm feeling much better and shall I go for jogging? My pain gets triggered when my head sweats, so I stopped all workouts 3 months back.. please guide me with the precautions to be taken before and after jogging.

@AgeFitwithTess 2 жыл бұрын

Great work Anu. I'm glad you are feeling better. When was the last time you went jogging?

@luciclassics 2 жыл бұрын

I have been on it unknowingly with lots of pain some people wanted to juck my neck I refused 3 years later am diagonised with it.

@stevenbrown9290 Жыл бұрын

Thank you Tess for the video, also the Cervical Spondylosis Exercises // Progressions - I am find the exercises helpful. I have been diagnosed with 'mild to moderate degenerative change C6-C7 with anterior osteophyte formation and disc space narrowing' which causes pain/ache and clicking on lower left of neck and shoulder. I am 65 years. I have particular pain on left side of neck when releasing from Isometric Lateral Flexion exercise - all other exercises do not trigger the pain. Just wondering if this points to a particular issue..?

@AgeFitwithTess Жыл бұрын

Thank you for watching Steven. Sorry to hear about your neck pain. Pain when releasing from isometric lateral flexion may indicate some muscular involvement or may also be related to your diagnosis around the c6-c7 joints. I am glad to hear the other exercises are not triggering pain for you.

@stevenbrown9290 Жыл бұрын

@@AgeFitwithTess Hi Tess, many thanks for your reply - this is most useful...

@AgeFitwithTess Жыл бұрын

Thanks again for watching Steven.

@Postcardsfromkashmir 8 ай бұрын

I have c6 c7 disc can it cause dizziness?

@freddystephen8673 3 жыл бұрын

Thank you. Very helpful. Nice tattoo..

@AgeFitwithTess 3 жыл бұрын

Thanks @freddy stephen!

@rubinashaikh5387 9 ай бұрын

Heloo ma'ma 8 have lots of tingling n numbness in my palm region plz suggest some exercise

@studentshubbycoachluz9306 Жыл бұрын

Hi Tess, I was diagnosed with mild cervical spondylosis with mild disc protrusions last year. I always experience neck pain and stiffness that my blood pressure always comes up and I most of the time I end up on ER because of my high BP. Is it normal that spondylosis causes high blood pressure? And if the pain comes by, what could be the best thing to do? Is there a specific exercise that may help quickly? I am 53 yo, hoping for an advice. Thanks.

@AgeFitwithTess Жыл бұрын

Hi, thank you for watching. I am sorry to hear about your neck pain and blood pressure. Is your blood pressure a result of the pain or is there another reason your blood pressure is increasing?

@essanjay8604 4 ай бұрын

I've been diagnosed with cervical spondylosis. The exercises are super painful to do on one side of my neck. Should I persevere?

@artbytrifena 2 жыл бұрын

Thank you for sharing this. I was diagnosed with cervical spondylosis at 33 age. I love running but i read some news that running is not good for cervical spondylosis. How about jogging? Please answer 🙏

@AgeFitwithTess Жыл бұрын

Hi Nena. Thank you for watching. Management of spondylosis will typically be based on your pain and symptoms. Whether you are able to jog or run may depend on how these activities impact your pain and function. For instance, a person may be able to jog or run with minimal or no pain.

@seohlengtay6011 2 жыл бұрын

Can anyone with stenosis in the neck do the same set of exercise yes I have both

@AgeFitwithTess 2 жыл бұрын

Hi Seoh, yes range of motion and strength exercises can also be helpful for spinal stenosis to ease pain and symptoms. When doing exercises for spondylosis and/or stenosis a useful guide is to work within the ranges of motion that do not increase pain or symptoms.

@misamisa2677 3 жыл бұрын

Are these exercises to alíviate pain?? or to repair in time?

@AgeFitwithTess 3 жыл бұрын

Hi Misa, good question. Typically these exercises are to assist with pain relief and promote range of motion over time. I hope that answers your question.

@user-tv9yc1il9c 6 ай бұрын

Video excercise for lumber spondylosis

@khwaishsharma5779 3 жыл бұрын

This will help in muscle spasm also plz tell mam

@AgeFitwithTess 3 жыл бұрын

Khwalsh, these exercises may assist to reduce muscle tension and spasm. How have you gone so far?

@gwyntx7620 Жыл бұрын

Sorry I meant the ones lookin left right. Isometric and chin tucks were recommended

@AgeFitwithTess Жыл бұрын

Thank you for watching. Yes, there may be times where rotation is not recommended for some medical conditions or if it exacerbates pain.

@kunhalikasharma9625 2 жыл бұрын

Why my neck pain increases after doing such exercises , I don't do this daily but 3-4 times I have tried it and my neck pain increases.

@AgeFitwithTess 2 жыл бұрын

Sorry to hear that your neck pain is increasing. In general it is best to avoid the movements that are causing increased pain until you can see your Physio or Doctor. Is there a particular direction of movement you are getting pain with?

@ishanimondal1925 3 жыл бұрын

I'm feeling always dizzy for this cervical problem, can u please suggest me which of these exercises are not good for me? And which exercises i will do for everyday.. please reply..🙏🏻

@AgeFitwithTess 3 жыл бұрын

Hi Ishani, are you feeling dizzy when completing neck exercises? If so it is recommended to see your Physio or Doctor prior to continuing to identify the cause of the symptoms and to rule out any serious pathology.

@manjurajeev3661 3 жыл бұрын

Me too have same problem. Now i am using cervical collar while i am working.

@AgeFitwithTess 3 жыл бұрын

@@manjurajeev3661 has the cervical collar helped?

@manjurajeev3661 3 жыл бұрын

@@AgeFitwithTess yes of course. It will helped my posture

@AgeFitwithTess 3 жыл бұрын

@Akhila Ravi glad to hear it has helped, have you found anything else to help?

@shubhukhandagale8477 3 жыл бұрын

Hiii Tess balshow......❤

@AgeFitwithTess 2 жыл бұрын

Hi Shubhu. Thank you for watching.

@hemashukla9004 2 жыл бұрын

Mam I have a qustn ...for how many days in a week or how much time should I do this exercises..? And can I do high intensity workout along with the mentioned exercises..bcz I want to loose weight but I have triggered with cervical spondylitis...? Plz reply mam...

@AgeFitwithTess 2 жыл бұрын

Hi Hema. Thank you for watching. To assist with pain management these exercises can be done daily. Other exercise can also be done in conjunction, building up exercise such as pain allows. I.e. the aim is typically minimal pain or aggravation of symptoms during and following exercises.

@troyrodgers9790 3 жыл бұрын

i was told to avoid shoulder shrugs when u have neck issues bcuz it increases muscle tightness and leads to more discomfort

@AgeFitwithTess 3 жыл бұрын

That is interesting Troy. Was this told to you by your Physiotherapist or Doctor?

@troyrodgers9790 3 жыл бұрын

@@AgeFitwithTess not my doctor but a specialist. i kept wondering why my arm pain got worse the day after doing just a few with resistance bands. this is in my case i guess. something going on with my muscles

@AgeFitwithTess 3 жыл бұрын

Interesting. Sorry to hear that the shrugs were aggravating your pain. Glad you were able too see the specialist. Have you found any exercises that help?

@troyrodgers9790 3 жыл бұрын

@@AgeFitwithTess its a systemic issue. any type of exercise in any muscle group causes severe pain and loss of function. something going on now with my whole spine! makes no sense as i wasn’t having any serious issues prior to all of this starting last august-sept. just started suddenly one day and kept progressing. started as joint pain on the outside of my joints...elbows, shoulders, wrists, knees etc then within a cpl weeks pain was also internal burning sensations then by third month started having neck, head and severe arm pain and weakness and then a few finger joints swelling. then suddenly started losing weight. whatever this is moving fast and just seems to be breaking down my body in every area 😞😞😞

@AgeFitwithTess 3 жыл бұрын

Sorry to hear this Troy. I hope you are able to find some answers soon.

@chetanamurthy3565 2 жыл бұрын

I have tingling sensation in my hands, fingers and now it's moved to my feet. Will these excercise help me.? Coz the neck and back pain along with this tingling is a pain and effecting my daily habits.

@AgeFitwithTess 2 жыл бұрын

Sorry to hear this Chetana. Is your diagnosis cervical spondylosis? If so, typically you would want to complete the movements that ease the symptom. that may mean moving in one direction and not the other. Have you been able to see a Physiotherapist?

@Jasmin098 Күн бұрын

@@AgeFitwithTess Hi tess, I have a lot of stiffness and soreness around my neck, shoulder blade and sometimes it came up to my head. Please toss which exercise is more suitable for me. Also the doctor said it could be fibromyalgia too even the blood test were negative I appreciate your help advice

@ceceliajeanserge134 Жыл бұрын

Cervical spondylitis is it curable I am from India

@habumuremyijeanpierre7498 3 жыл бұрын

Hii .l have probleme of cervical sypondylosis ,if l do this exercise. When may l be well

@AgeFitwithTess 3 жыл бұрын

Hi Jean Pierre - is this the first time you have tried these exercises?

@habumuremyijeanpierre7498 3 жыл бұрын

I hadn’t started doing this exercise before but for a year I used physiotherapy but nothing has changed so give advice.

@AgeFitwithTess 3 жыл бұрын

What exercises were you doing as part of your Physiotherapy?

@brodie_lee7904 3 жыл бұрын

Question for anyone! How often should I go about doing these exercises ?

@AgeFitwithTess 3 жыл бұрын

Good question Alex. Typically a few times per week to daily for range of motion and pain relief exercises. Keeping note of any change or improvement is also a useful indicator for deciding how often to complete the exercises. e.g. pain relief with daily vs second daily.

@ayurvedasecrettips8328 2 жыл бұрын

Sir I feel like that my focus is always on my right hand. Normally we don't think about position or movement of hand but after cervical spondylitis problem I am facing this problem please help me is this focus is of bcz cervical spondylitis or not Please help me 🙏🙏🙏

@AgeFitwithTess 2 жыл бұрын

Thank you for the comment. What symptom are you feeling in your right hand?

@ayurvedasecrettips8328 2 жыл бұрын

@@AgeFitwithTess inam feeling heaviness as well as dizziness and sometimes my finger start shaking slightly please help me mam 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏

@habumuremyijeanpierre7498 3 жыл бұрын

If you have cervical sypondylosis change ,haw many time must be correct when you use this exercise?.

@AgeFitwithTess 3 жыл бұрын

Good question Jean Pierre. General recommendations for range of motion exercises often include 2-3 sets of 10-20 reps and for isometric strength 3 sets of 8-12 reps with 3 second hold.

@ankylosis751 3 жыл бұрын

@@AgeFitwithTess what time would be advised and before eating or after eating

@AgeFitwithTess 3 жыл бұрын

Seated range of motion exercises can typically be completed at any time - before or after eating is usually fine.

@habumuremyijeanpierre7498 3 жыл бұрын

@@AgeFitwithTess I was put on an infrared lamp.Then they massaged me from the back to the neck.Then they used my neck swing exercise to get around and they brought it in front and back and it ended up pulling it up and it ended where this would be done in a week or two.

@habumuremyijeanpierre7498 3 жыл бұрын

@@ankylosis751 I was put on an infrared lamp.Then they massaged me from the back to the back.Then they used my neck swing exercise to get around and they brought it in front and back and it ended up pulling it up and it ended where this would be done in a week or two.

@bareillyway8654 Жыл бұрын

Hey, i am from india And i feel some sensation in my head because of a minimal disc bulge in C4-C5-C6 how can i treat this...... Please help......

@AgeFitwithTess Жыл бұрын

Hi, sorry to hear about your disc bulge and sensation in your head. What have you tried so far?

@bareillyway8654 Жыл бұрын

@@AgeFitwithTess take medicine and some exercises

@AgeFitwithTess Жыл бұрын

How are your exercises going Bareilly?

@bareillyway8654 Жыл бұрын

@@AgeFitwithTess now i am little better than before

@examcounsellor 2 жыл бұрын

@troyrodgers9790 3 жыл бұрын

What's wrong with me???...I did the isometric exercises and had horrible pain in my neck and arms that night and the next two days :(( it appears any type of resistance exercise causes unbearable pain in the area I work. that's definitely not normal.

@AgeFitwithTess 3 жыл бұрын

Hi Troy. Sorry to hear about your pain. Have you found anything that has helped with the pain so far?

@storyteller-ir3ek Жыл бұрын

It will fix the problem?

@AgeFitwithTess Жыл бұрын

Thank you for watching. The aim of exercise is typically to manage pain and/or build strength in supporting muscles, rather than reverse the degenerative changes that occur with spondylosis.

@prateeshkumar6577 2 жыл бұрын

I couldn't move my neck. The moment getting wroser every month. Please help

@AgeFitwithTess 2 жыл бұрын

Hi Prateesh, sorry to hear about your neck. Have you got a diagnosis at all?

@shohelarman4658 3 жыл бұрын

Can i ask you

@AgeFitwithTess 3 жыл бұрын

Hi Shohel, what is your question?

@shivi0728 3 жыл бұрын

Can dizziness occur without neck pain in cervical spondylosis

@AgeFitwithTess 3 жыл бұрын

Hi Shivna, yes dizziness can occur for a number of reasons and may not be related to neck pain.

@shivi0728 3 жыл бұрын

@@AgeFitwithTess Thank you for your response. Actually the doctor has diagnosed acute cervical spondylosis after x ray but there is no neck pain. However the patient in my home is feeling dizzy and mild vomiting sensation.

@AgeFitwithTess 3 жыл бұрын

No problem Shivna. I'm glad there is no neck pain. Have you been able to see the doctor in relation to the dizziness and nausea?

@shivi0728 3 жыл бұрын

@@AgeFitwithTess yes yes. The doc did an x-ray and found out that the dizziness is due to acute cervical spondylosis. So he gave homeopathic medicine. The patient is doing fine now but we are still not able to figure out that how is there no neck pain..

@raindrops1047 Жыл бұрын

@@shivi0728 can you share the name of homeopathic medicine please. I need it badly

@user-tv9yc1il9c 6 ай бұрын

Lumber spondylosis video excercise

@gwyntx7620 Жыл бұрын

So confused. Just saw a video from a Dr saying not to do these kind of excercises

@AgeFitwithTess Жыл бұрын

Hi Gwyn. Thank you for watching. I'm sorry if the video has caused any confusion. I appreciate there may be different information about. Can I help to clarify anything for you?