A complete guide to correcting cervical spondylosis with exercises and stretches! From headaches to choosing a pillow.

If you use a smartphone or computer for a long time, your neck often gets stiff and you may even get a headache.

This is what is commonly called Straight neck (turtle neck) It's a symptom.

 

A normal cervical spine should maintain a C-shaped curve, but if it falls forward like a turtle or straightens out, it puts a lot of strain on the neck and shoulder muscles.

Today, we've compiled everything from causes of cervical spondylosis to corrective exercises, stretching, headaches, and how to choose a pillow.

 

 

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Causes of cervical spondylosis

 

• - bad posture : Looking down at your smartphone for a long time, monitor height is not right
• - Sitting for long periods of time : Common in students and office workers
• - body imbalance : Sometimes accompanied by shoulder roll and back hunching

 

 

If the stiff neck becomes severe, it can lead to headaches, stiff shoulders, and numbness in the hands.

 

 

Neck pain symptoms

• - Neck stiffness, pain
• - Tension headaches, poor concentration
• - Stiff shoulders, knotted trapezius muscles
• - Similar to early symptoms of cervical disc herniation (numbness, pain)

 

 

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Straight neck correction exercise

These are simple exercises that can help you in just 5 minutes a day.

 

1. Wall neck pull exercise

Stand with your back against the wall, pull your chin in so that the back of your head touches the wall. Hold for 10 seconds x 10 reps.

 

 

 

2. Chin Pull Exercise (Chair Pose)
Sit in a chair, straighten your shoulders, and tuck your chin slightly in. Maintain a feeling of lengthening the back of your neck.

 

 

 

3. Correcting turtle neck using a band
Place an elastic band over your head and slowly pull it back to strengthen your neck muscles.

 

 

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Straight neck stretch

It is important to relax tense neck muscles.

 

• - Side Stretches: Pull your head to the side with your hand and feel your ear touching your shoulder.
• - Trapezius Stretching : Raise your shoulders and then drop them while relaxing.
• - chest stretch : Spread your arms against the wall and open your chest → Correct hunched shoulders.

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Post-operative headaches and their management

If you have a stiff neck for a long time, you will often get tension headaches.

 

• - When the eyes, shoulders, and neck are all pressed together, blood flow is reduced, causing a headache.
• - Warm compress + stretching This is effective.
• - In severe cases, physical therapy and manual therapy are performed concurrently.

 

 

 

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How to choose a neck pillow

If your pillow is too high or too low, it will be more difficult to correct your cervical spine.

• - height : When lying down, the neck and shoulders maintain a natural C-shaped curve (6-8 cm recommended)
• - texture : Types that support the neck stably, such as memory foam and latex
• - form : Recommended straight neck correction pillow with cervical support

 

 

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organize

• - Neck pain is caused by lifestyle habits such as using smartphones and PCs.
• - May lead to headaches, shoulder pain, and warning signs of a herniated cervical disc
• - Can be improved with corrective exercises, stretching, and proper pillow use.
• - If symptoms are severe, hospital treatment is required.

 

Even just doing neck exercises and stretching for 5 minutes a day can be a huge help in relieving pain.👍

 

 

 

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