Anxiety, poor posture and sedentary work: 6 exercises for cervical arthrosis

by gaetano
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Because anxiety and poor posture or when working at the computer for a long time and maintain the same posture, the muscles become tense and painful, changing, in some cases, the curvature of the cervical spine and unleashing even arthrosis.
If you do not act promptly, you may also involve the neural structures near the neck, causing tingling and pain that can come from the arms to the legs.

The main symptoms are:

  • Noise in the joints of the neck
  • Stiffness and difficulty of movements
  • Pains in the lower part of the skull up to the arms and in some cases the legs
  • Dizziness
  • Migraine

Among the most frequent causes cervical arthritis are:

  • Poor Posture
  • Maintenance of fixed positions for a long time
  • Activities physically demanding
  • Sedentary Work
  • Trauma due to accidents
  • Traumatic Sport
  • Excessive smoke

Osteoarthritis, therefore, is not the cause but the consequence of a muscle-tension syndrome, which is why it is important to take action on the muscles going to balance your posture.

What to do? With stretching exercises targeted to help lengthen the spine and relax the muscles.

To be able to appreciate the benefits, however, you must be constant, devoting at least 15 minutes of exercise per day.


Initial Position

Sitting on a stool, back straight, arms straight at your sides Initial Position

Exercise 1

Keeping your mouth shut slowly drop your head forward, bringing as much as possible your chin to your chest, then slowly drop your head back. Exercise 1

Exercise 2

Holding the head straight and looking forward, slowly tilt the head to the right and to the left, stopping each time for a few seconds in the initial position. Exercise 2

Exercise 3

Make slowly a circle with the head; first one way and then the other. Exercise 3

Exercise 4

Raise your arms slowly and forcefully push them out three times in any one of the three positions shown Exercise 4

Exercise 5

Slowly rotate the arms to the right and left alternately. It is important to rotate the upper body following with eyes your hands. Exercise 5

Exercise 6

Bring both arms back and then forward for two times. With your arms back tilt your upper body forward bringing the head as close as possible to the knees. Exercise 6


Every treatment must be performed by qualified medical personnel. The statements on this website should be construed as a suggestion, so the authors assume no responsibility for the content.


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