00:00Welcome to Mobile Physio. If you're struggling with neck pain from cervical spondylosis,
00:05you're not alone, and today, we're going to show you simple, effective exercises that can help
00:10relieve your pain and improve mobility, all from the comfort of your home. What is cervical
00:15spondylosis? Cervical spondylosis is a common condition caused by age-related wear and tear
00:20of the neck bones and discs. It can lead to pain, stiffness, and reduced range of motion in the neck.
00:26Exercise Routine. Let's get started with our Gentle Neck Exercise Routine.
00:31Remember to sit or stand upright, keep your breathing relaxed, and move slowly.
00:37If you feel any sharp pain, stop and consult a healthcare professional.
00:42Chin Tucks. Pull your chin gently back like you're making a double chin.
00:46Hold for 5 seconds. And relax. Repeat 10 times. Neck tilts. Tilt your ear towards your shoulder.
00:54shoulder. Don't lift the shoulder. Hold for 5 to 10 seconds. Come back to center and switch sides.
01:025 reputations each side. Neck rotations. Turn your head to look over your right shoulder.
01:08Hold for 5 seconds. Then back to center. Repeat on the left. 5 reputations each side.
01:15Shoulder rolls. Roll your shoulders forward slowly for 10 times. And then backward for 10 times.
01:20Upper trapezius stretch. Sit on one hand. With the other hand, gently pull your head to the opposite
01:26side. Hold for 15 to 30 seconds. Repeat on both sides. Neck extension isometric. Place both hands
01:35behind your head. Gently push your head backward into your hands. Resist with your hands to prevent
01:40movement. Hold, then relax. Neck flexion isometric. Place your palm on your forehead. Gently push your
01:46head forward into your hand. Resist the movement with your hands so your head doesn't move. Hold for
01:515 to 10 seconds. Then relax. Side press. Right and left. Place your right hand against the right side
01:57of your head. Gently press your head sideways into your hand. Keep your head still. Resist the motion.
02:04Repeat on the left side. Be consistent with these exercises. Once or twice daily is great. Also, focus on
02:12maintaining good posture throughout your day. Use a supportive pillow and avoid looking down at your
02:18phone for long periods. Thanks for joining us today on Mobile Physio. If you found this video helpful,
02:24please like, subscribe, and share it with someone who could benefit. Leave a comment below if you have
02:30any questions.
