Chances are that you have had that same tightness in your shoulders and aching pains in your neck, should you spend your day bent over a laptop or scrolling the internet on your phone. It is a pervasive pain that is commonly known as tech neck or endemic aches and pains, and can be very disastrous in the quality of your life. The good news? You do not have to have a high-tech gadget to relieve yourself! Neck pain yoga is a readily available and tremendously practical solution. At Yamayoga, we stand by mindful movement as a healing and strengthening practice of the mind and body, and all it takes is a few simple yoga poses for neck pain.
What Is The Value Of Yoga In Relation To Neck Pain?
In the case of neck maladaptation or even chronic cervical pain, yoga may sound counterintuitive, but it actually works on the sources of the pain.
Relaxes Muscular Spasm: Neck pain may be a result of muscle tightness in the upper back, shoulders, and chest. Cesar and bolstering are the main supporting muscles that not only stretch and harden through yoga, but also relieve your neck of its burden.
Enhances Posture: Numerous yoga postures that promote the underlying neck pain aim at being able to gently stack the spine and core. Better posture implies your head is directly in sync with your spine without putting any strain on your cervical muscles.
Improves Blood Circulation: Moving slowly enhances blood flow up into the neck and shoulders, which carries essential oxygen and nutrition to the strained muscles, accelerating the recovery and relaxation process.
Less Stress: Tension can be determined in the neck and shoulders. The stress-releasing practices within the mindfulness meditation and relaxation during the practice of yoga reduce stress hormones, coaxing the muscles to essentially relax.
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6 Yoga Poses To Relieve Neck Pain
These are six mild, effective yoga exercises that you can add to your routines related to neck issues. Each pose should last 30-60 seconds and be performed with slow, deep breathing. Note: When any pose inflicts severe pain, discontinue it.
Pose (Urdhva Mukha Pasasana)
Tr Web Under Arm
How: Begin on your hands and knees. Insert your right arm alongside your armpit towards the left, with palm up, with your right shoulder and the right cheek in contact with the mat.
Attention: Your hip at the left must remain elevated. Press your left hand into the floor to increase the stretch in the left outer shoulder.
Benefit: A terrific de-stressing of the upper back and shoulders, which are also involved in creating stiffness in the neck.
Lateral Flexion sits between the neck and spine with an extension spinal activity.
How: Sit with a perfect back. Please put your right ear down to your right shoulder.
Make It Warmer: Set your left hand loosely on your right, on the left side of your head--there is no bending. Do not lift up the left shoulder.
Best Benefit: These neck yoga poses relieve tension in the trapezius muscle, which can be the cause of that tight knot.
This position is known as Cat-Cow Pose (Marjaryasana-Bitilasana Variation).
How: Start on all fours. Cat (Exhale): Roll your spine to a ceiling, hiss the head and chin and tuck the tailbone. Cow (Inhale):Draw belly down to the floor, inhale the chest and without strain look up (without shortening the neck at the back).
Focus: Pay attention to the mobilization of the whole spine and make sure that its origin is in your core and not only your neck that moves.
Benefit: Mobilizes the whole of the spinal column and opens up the mid-back to benefit the neck.
Eagle Arms (Garudasana Arms)
How: Sit or stand tall. Stretch your arms straight, left arm passing under the right one. Bend your elbows and push the backs of them against one another, or cross your palms, provided you have them.
Intensify it: Raise your elbows up and out of your chest.
Benefit: Release tightness between the shoulder blades and at the tops of the shoulders- these are the most critical points to relieving cervical pain through yoga.
Arm Variants Child Pose (Balasana).
How: To do this, you should be sitting on the day with your big toes resting together, the knees wide (or have them left close). Lie down between your thighs with the rest of your torso and place your forehead upon the mat or a block.
Arm Variation: Have arms straight back of the body, palms of feet up, with shoulders rolled down.
Benefit: This is very restful.
Face down and Propped Savasana (Corpse Pose)
How: Lie on your back. Put on a blanket of some kind, wrapped up thin and rolled under that curve of the neck which is natural (not below it).
Focus: Now, remove your eyes, and concentrate on your breathing. Melt down your shoulders on the floor.
Benefit: The most vital pose! It is training the body in the way of some real relaxation and seamless integration of the stretches. The towel gives enough support and does not make the neck bend too much.
Conclusion
The stiff neck is no longer something to live with. You can make a real difference by fitting in as few as a few minutes of using these yoga poses to work on your neck pain. It is all about being consistent and Mind-ful. You’re doing proactive measures towards more comfort and healthy movement by practicing mindful movement and accommodating the calming effect of yoga postures to help the neck. Prep down your mat, take a long breath, and bid that bad little ache goodbye!