Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We hope you found our tips and exercises for shoulder pain in our last article useful. My subject this time is:

Cervical Spondylosis- Exercises & Stretches for Neck Pain & Arthritis

Here is a testimonial from one of our clients who had neck pain:

“I went to Physio-logical after having seen two consultants and another physio…none of whom could do anything for me. I have arthritis in the upper vertebrae of my neck and this causes severe pain in the head and also greatly restricts movement. The consultants could only suggest more and stronger pain killers. Natalie, with her wonderful hands, began to bring relief and slowly greater mobility in my head and neck. I did, at one time, think I would have to give up driving. That, because of Natalie, has proved not to be the case.
Now, after some time, I have managed to greatly reduce the medication and at times have been pain free. At the beginning of the treatment, Natalie offered hope where there had been none before. I cannot thank her enough for my enhanced quality of life” (Mrs.B)

Signs and Symptoms of Cervical Spondylosis (neck pain secondary to wear and tear)

  • Upper back or neck pain when sitting
  • Aching or sharp pain in the neck
  • General shoulder pain and tightness.
  • Headaches often starting at the back of the neck
  • Reduced neck rotation and struggling to turn when driving

Neck Treatment
The main aims of treatment are to reduce the pain in the neck, the tightness within the neck muscles, and change the postures that aggravate your symptoms.

This is achieved by hands on treatments including: neck joint mobilisations, sports massage, stretches, postural advice, nerve mobilisations, soft tissue release and acupuncture

Also ergonomic advice and education – raise your book and laptops as they should be at eye level so you are not constantly looking down.

Exercises for Neck Pain and Stiffness
Please be aware of your body and take advice from your GP before exercising if you have any aches or pains or send me an email for advice and guidance.

Neck Retraction
This exercise will help improve posture and reduce symptoms

  • Sit up tall
  • Keeping your eyes looking forwards
  • Tuck your chin to your chest (make a double chin)
  • Hold 5 seconds, repeat ten times, three times a day

Neck Rotation

  • Rotate your head to one side until you can’t turn it any further. Bring your head back to the centre point, rest a moment, then turn your head to the opposite side.
  • Repeat ten times, three times a day

Shoulder Shrugs + Rolls

  • Shrug your shoulders up towards your ears then relax down
  • Roll your shoulders round backwards then repeat forwards
  • Repeat each exercise ten times, three times a day

If you are suffering from neck pain, have been told by your doctor you have cervical spondylosis but are not sure what to do or have any other aches or pains then please get in contact with us via , 07835 712306 or book online at

Our team of experienced physiotherapists, sports therapist and soft tissue therapists can help.  We all regularly see patients with a wide range of neck arthritis, pain and stiffness at our two Physio-logical clinics in Havant and Rowlands Castle.

YouTube:  We now have a YouTube channel where we are sharing videos of different exercises. We would love you to subscribe for FREE to our channel -

We are recruiting
We are looking for a motivated, ambitious and enthusiastic self-employed part time musculoskeletal (MSK) physiotherapist to join our friendly practice in Havant. Please email CV and covering letter to For further details see -

If you would like us to write a blog, newsletter, article or film a video about a specific condition/complaint then please do let us know.

Posted on Wed, 19/06/2019 - 17:57