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4 Effective Yoga Asanas to Ease Neck Tension.

Neck tension is very painful and many people suffer from this on a regular basis. Too much stress, wrong sitting and sleeping posture, accidents, and some physiological tension cause mild stiff neck or even a full muscle spasm of the neck, shoulders, and upper back. When we suffer from neck pain we go for medication or apply heating pad or balm for relief. However, some yoga exercises can help in easing neck pain. Anybody having neck pain can do this yoga at home. Here are some yoga poses to ease neck pain.

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1. Matsyendrasana (Seated Twist Pose)

This pose not only brings flexibility to the entire spine but also decreases neck pain. Due to this, the abdominal organs get an inner massage and the neck becomes flexible and moves side-to-side.

The seat on the floor with keeping both the legs stretched in front of you and put the hands at your sides. Flex the right knee and bring the right foot to the outside of the outstretched left leg. Sit straight with erect spine, inhale, and stretch the left hand out to your left. Then exhale, bring the stretched left arm towards your body by which the elbow joint smoothly wraps around your right knee. Now take your right hand and place the palm on the floor near your tailbone with pointing the fingers outside. Take your chin towards your right shoulder with keeping your spine tall and your head straight. Bend your right elbow slightly, so that the right shoulder can sink down.

You have to take 5 to 7deep breaths during this pose, with twisting the spine comfortably. Do this pose on both the sides to maintain the balance in your body and spinal column.

 

2. Bitilasana (Cow Pose) and Marjariasana (Cat Pose)

This yoga exercise is easy up and down flowing pose and it makes the entire spine flexible. It gently stretches and lengthens the muscles of back and neck.

Physiotherapy at home, physiotherapists at home

Start cow pose with kneeling on your hands and knees in a tabletop position. You have to keep the hands beneath the shoulders and knees directly below the hips. Breathe in with looking straight ahead, and gently stretch your spine by looking up and frontside. You have to bend your spine like arch through the back and neck and cautiously stretch your chest and lower your shoulders towards down and back.Physiotherapy at home, physiotherapists at home

Then change your shape into cat pose by altering the pose with breathing out. In this pose bring the chin towards the chest by curling and rounding the back. Do this sequence for 8 to 10 cycles with continuous breathing.

3. Balasana (Child’s Pose)

Child’s pose is another restorative pose which gives complete relaxation to the neck and back. The other benefits of it are, it helps to decrease stress, anxiety, and mental pressure. To begin child’s pose, you have to do the all the above positions described in the cow-cat poses. After breathing out sink the hips back of heels and put your hands on the floor in front of you. You can lower your hips if your body allows you smoothly. Keep your arms on the ground and extend your shoulders to bring the forehead to the floor in between your hands.

You can also rest your head by making soft fists. Now relax completely with letting your neck to release tightness. Child’s pose is an inverted state in which the head is placed below the heart. People having high blood pressure or eye problems should consult a doctor before practicing this pose. After finishing child’s pose breathe comfortably for 30 seconds to few minutes.

4. Ear to Shoulder Pose

This pose is very easy to do that you can do it anywhere. The pose increases the side to side movement of the neck and you can stretch the shoulder and trapezius muscles. You can do this pose by standing or sitting, with keeping the spine straight.

Start it by looking front ahead with your hands down at your sides. Take a deep breath and then exhale, draw your right ear down toward the right shoulder. Do not lean your head forward or back to remain your head in the same plane with the shoulders. Breathe in and bring your head back to its original position and repeat the movement to the other side.

You can also place your right hand on the left side of your head when it bends over the right shoulder. Do it gently by just allowing the weight of your hand to smoothly guide it down. Do this cycle 7 to 10 times on each side before returning to center.

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