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Cervical Spondylosis: Stretch #2

In continuation with the series to eradicate cervical spondylosis, please find the next video blog with this post. Each new video will deepen your practice further by widening the coverage area. By the end of the series, you would have covered the entire upper back. Stretching Side to Side with hooked fingers

  1. Assume the first position – Elbows pulled apart with Hooked fingers as described in the stretch # 1 posted yesterday.

  2. If you have ended the stretch # 1 with your right hand closer to your chest, please commence this stretch with your left hand closer to your chest and vice versa.

  3. Maintaining the firmness of the arms, inhale and as you start exhaling, move your left elbow to the left and simultaneously your head to the right. Maintain the position for a few seconds. Breathe normally.

  4. Your left scapula will come closer to midline and your right scapula will go away from midline.

  5. Inhale, bring your hooked fingers and head to the original position. Exhale, move your right elbow to the extreme right and your head to the extreme left. Hold for few seconds. Breath normally.

  6. Your right scapula will be closer to your spine and your left scapula will go away from the spine. Make sure to involve your shoulder muscles to support your head movement. If not done so, you might strain your neck.

  7. Start with 5 rounds and slowly increase to 10-15 rounds. Make sure to keep the movement slow and steady.Duration

  8. Hold for 10 seconds with normal breathing. Repeat 5 times

  9. Increase the duration of the stretch gradually to 20-30 seconds each time roundFocus on

  10. Not holding your breath

  11. And not straining your neck by pushing your head forwardBenefits

  12. Along with strengthening your shoulders, this movement will also work on strengthening your neck muscles and part of scapula.

  13. This stretch ensures the involvement of the scapula and thus we have moved further down the upper back. The video is also recommended for stiff shoulders, upper back weakness, firm breast etc. In fact, the hand gesture assumed in this is Ganesh Mudra and is beneficial for overcoming fear and instilling self-confidence. Ganesh Mudra is connected with the element, Panchamahabhuta – Fire and thereby is instrumental in stimulating metabolism and digestion as well. You can also add in your practice:

  14. Hands in and hands out

  15. Arms up and arms down

  16. Parvatasana

  17. Easing Cervical Spondylosis on the go

  18. How to perform cat & cow pose Checkout my Yoga Videos on YouTube (Shammi's Yogalaya)

Discover Yoga Discover YourselfFor any query, write to “Contact” on

Shammi Gupta, founder of Shammi’s Yogalaya holds an MA in Yoga Shastra, is a certified Yogic Therapist and Naturopath, has completed an Advanced Yoga Course and holds a Diploma in Yoga Education from Mumbai University. She is a certified trainer from American College of Sports Medicine and holds an MBA in HR & MBA in Finance from The University of Akron, Ohio, USA. She conducts Health Awareness Workshops for Corporate, Yogasana Workshops for Athletes and Yoga Therapy Workshops on different medical issues for patients. Among the celebrities Shammi trains are eminent personalities from the film and television industry and corporate world.

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