Yoga for Neck Pain- 5 Exercises to Help Relieve Neck Pain

July 14, 2019

Got a Tech Neck from working those long hours, or just a shooting crick from sleeping bad; these simple yoga exercises can help you release tension from your neck and back. Yoga is one of the oldest forms of treatment for muscular pain . You don’t need much time or equipment to follow through with these yoga tricks to help you with your neck pain. Just a mat, less than 10 minutes and you might be feeling much better!

 

 

 

Here are 5 easy yoga exercises for helping relieve neck pain:

 

Seated neck tilt

Start your routine with this light exercise perfect for stretching your neck muscles. You can use yoga blogs or a yoga pillow to make yourself comfortably seated. You can do these stretches while sitting on a soft mat or a chair as well.

Before starting, make sure your head is held high up in the air and you are sitting in an upright position. If you’re using a yoga mat, make sure you are sitting cross- legged. Inhale and gently tilt your neck to the right side. You need not bring your ear close to the right shoulder, just elongate your neck to the right side.

With the opposite hand, (left, in this case) gently press your head to elongate your neck to the other side. Take a couple of breaths in this position; exhale and change over to the other side. Continue this exercise for 3-5 minutes, taking 3 breaths on each side.

 

Reverse Prayer Pose

Also known as the Penguin pose, you can practice this exercise while seated in a kneeling position or in a standing position.

  • Relax your arms on either side of your body

  • Slowly bend your elbows to stretch to reach out towards your back

  • Join your hands at your spine staring with your fingertips

  • Slowly press your palms against each other to form the praying hands

  • Stay in this position and take 5-10 breaths

This is a great exercise not only for neck pain, but also chronic back problems.

 

Forward fold with neck traction

Release tension on your neck and shoulders by stretching out your cervical spine.  Start with standing in a position wherein your legs are at a hips-wide distance from each other.

Gently fold forward and drop your arms while your chest rests on your belly. Inhale while you let gravity help you do this stretch while you completely let go of your hands.

Slowly pull your hands around the nape of your neck and exhale. Stay in this position for about a minute before starting over.

 

Cobra Pose

This is one of the easier backbend stretches apt for releasing tension around the shoulders, back and neck area. The cobra pose helps ease extensive neck pain, increases spine flexibility and relieves stress in the upper body by stretching the shoulder and chest muscles.

  • Lie down flat on your belly with your palms on the floor under your shoulder.

  • Squeeze your thighs and lift your kneecaps

  • Lift your chin up, keep your neck long and free and relax your shoulders

  • Keep your neck in line with the spine and inhale slowly

  • Use your arms to lift your upper body and press your chest forward

  • With your ribs drawn in, press your pubic bone down to the floor

  • Keep up in this position to about 3-4 breaths

  • Exhale while lowering your head and chest to the floor

  • Rock your hips to release tension on your back and lower body

Supported Fish Pose

This relaxing exercise helps relieve neck soreness, shoulder and upper back pain caused by working on your computer for a long stretch of time. It involves an easy set of steps that can be a perfect bedtime yoga routine.

You can use blocks, pillows or a rolled up yoga mat as support. Place the support on the surface and lay out your body on top of it. The support should be placed right under your thoracic spine – the bottom of the object touching your shoulder blades. The crown of your head should rest on the ground while your knees are bent with your feet flat on the ground. In this position, you can either

  • Place your arms parallel to your upper body

  • Stretch your arms upwards towards the sky

  • Keep your arms on the ground but stretch them out sideways to make a ‘T’

Pick your position according to what gives you maximum relief. Surrender your control and relax completely with your weight resting on the support object. Stay in the position for about 5 minutes with consistent deep breathing.

Often we end up neglecting our bodies due to intense work pressure and responsibilities towards family life. The key to take care of our bodies through a fit and healthy regime is to visit specialty doctors, wellness practitioners and that neighbourhood yoga place for some weekly classes. For postural assessment osteopathy can sometimes be the right answer. It takes a lot less than what you’d imagine for a healthy mind inside a healthy body living a healthy life.

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