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Cervical Spondylitis Exercise Chart

The document outlines a daily routine chart for relief and prevention of cervical spondylitis, detailing specific activities and instructions for different times of the day. Key activities include neck stretches, posture checks, and light exercise, with additional weekly add-ons like upper body stretching and physiotherapy. The routine emphasizes maintaining proper posture and muscle relaxation to alleviate stiffness and promote mobility.

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Nawal Bint Saleem
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18 views1 page

Cervical Spondylitis Exercise Chart

The document outlines a daily routine chart for relief and prevention of cervical spondylitis, detailing specific activities and instructions for different times of the day. Key activities include neck stretches, posture checks, and light exercise, with additional weekly add-ons like upper body stretching and physiotherapy. The routine emphasizes maintaining proper posture and muscle relaxation to alleviate stiffness and promote mobility.

Uploaded by

Nawal Bint Saleem
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Cervical Spondylitis – Daily Routine

Chart
Daily Routine Chart for Cervical Spondylitis Relief & Prevention

Time Activity Instructions


🕘 Morning Neck Stretch Routine (10– 1. Chin Tuck (10 reps)
15 mins) 2. Neck Side Bends (5 each
side)
3. Rotations
4. Shoulder Rolls (10 each
way)
5. Isometric Press
(front/sides/back)
☕ After Breakfast Hot Pack (if stiff) 10–15 mins on neck if
stiffness is present
🪑 During Work Posture Check (every hour) Sit straight, screen at eye
level, take 2-min stretch
breaks every hour
📱 Throughout Day Phone Use Posture Hold phone at eye level,
never bend neck down; use
headphones for long calls
🍱 Afternoon Light Neck Stretches (5–10 Repeat chin tucks and
mins) shoulder rolls if feeling tight
Evening Walk or Light Activity (20– Promotes circulation and
30 mins) joint mobility
Before Bed Warm Bath or Hot Towel on Relaxes muscles before
Neck sleep
Night Cervical Pillow + Sleep on Avoid stomach sleeping;
Back/Side pillow should support
natural neck curve

✅ Weekly Add-Ons
• 1–2x/week: Full upper body stretching

• 1x/week: Physiotherapist-guided exercise (if available)

• 1x/month: Posture assessment & activity review

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