Yoga and Neck Pain – You will find help here!
Our modern lifestyle let us all spend hours in front of our computers or in our spare time in front of our laptops, TV and other devices where we sit in slouched postures for hours without getting up or changing our position.
This could be one of the reasons for neck pain. Neck pain is very common and most of us will have experienced it in our life.
Up to 75 % of populations of worldwide countries suffer from neck pain. In the UK more than 2 in 5 people suffered from neck pain and the percentage is rising.
More causes for neck pain can be:
- Stress or constant worry
- Sleeping patterns
- Sprain or strain of the neck
- Ageing discs or joints in the spine
Your neck is formed by the top seven bones in the spinal column, the cervical vertebrae.
In order to treat neck pain I will show you the most effective yoga poses which will help you:
Standing forward bend pose
- Stand with your feet under your hips
- Fold your upper body forward and lengthen it, keep your knees slightly bent
- Bring your hands to the floor (if not possible, to your legs or on a yoga block)
- Tuck your chin into your chest, relax head and neck by gently shaking from side to side, front to back, or go in circles
- Hold for minimum one minute
- Getting up by rolling your spine up to a standing position, arms and head come last
Warrior II Pose
- Stand tall, left foot back and toes facing out to the left at a slight angle
- Bring your right foot forward
- Inside of left foot in line with right foot
- Bring up your arms until parallel to the floor, palms facing down
- Bend your right knee not bringing it further forward than your ankle
- Press into both feet, extend up through your spine
- Look to your right fingertips
- Hold the pose for thirty seconds
- Then do the same to the other side
Extended triangle pose
- Walk your feet apart in a position wider than your hips
- Turn right toes forward and left toes out
- Bring your arms up parallel to the floor, palms facing down
- Hinge at your right hip and reach forward with your right arm
- Lower your right arm and lift your left arm up towards the ceiling
- Look up and down
- Hold this pose for thirty seconds
- Then do the same on the other side
Cat Cow Pose
- Begin on all fours with your hands under your shoulders and your knees under your hips
- On an inhale, allow your belly to fill with air and lower toward the floor
- Look up at the ceiling as you let your head drop back slightly
- Keep your head here or lower your chin slightly
- On an exhale, turn to look over your right shoulder
- Hold your gaze here for a few moments and then return to center
- Exhale to look over your left shoulder
- Hold that position before returning to center
- From here, tuck your chin into your chest as you round your spine
- Hold this position, letting your head hang down
- Shake your head from side to side and forward and backward
- After these variations, continue the fluid motion of cat cow pose for at least 1 minute
Thread the needle pose
- Start on all fours with your wrists under your shoulders and your knees under your hips
- Lift your right hand and move it over to the left along the floor with your palm facing up
- Press your left hand into the floor for support as you rest your body on your right shoulder and look over to the left
- Remain in this position for 30 seconds
- Slowly release, sink back into Child’s Pose (see below) for a few breaths, and repeat on the other side
Cow face pose
- Come into a comfortable seated position.
- Raise your left elbow and bend your arm so your hand comes to your back.
- Use your right hand to gently pull your left elbow over to the right, or bring your right hand up to reach and hold your left hand.
- Remain in this pose for 30 seconds.
- Then do it on the other side.
Half the lord of the fishes pose
- From a seated position, bring your right foot along the floor to the outside of your left hip
- Bend your left knee and cross it over your right leg so that your left foot is “rooted” into the floor to the outside of your right thigh
- Lengthen your spine and then twist your upper body to the left
- Place your left hand on the floor behind your buttocks
- Bring your right arm to the outside of your left leg
- Turn your head to look over either shoulder, or do gentle neck movements forward and backward
- Stay in this pose for 1 minute
- Then do it on the opposite side
- Lie down flat on your stomach with your elbows under your shoulders, pressing into your palms and forearms
- Tighten your lower back, buttocks, and thighs to support you as you lift your upper torso and head
- Keep your gaze straight ahead and make sure you’re lengthening your spine
- Hold this pose for 2 minutes
- From a kneeling position, sit back on your heels and bring your knees to a comfortable position
- Lengthen your spine and walk your hands in front of you, hinging your hips so that you can fold forward
- Keep your arms extended in front to support your neck, or you can stack your hands and rest your head on them. This may help to relieve headache tension. If it’s comfortable, bring your arms back to lie along the side of your body
- Breathe deeply and focus on letting go of any tension or tightness you’re holding in your body
- Rest in this pose for a few minutes
Legs up the wall pose
- From a seated position, scoot forward on your hips toward a wall. When you are close to the wall, lie back and swing your legs up and against the wall
- You can place a folded blanket or pillow under your hips for support
- Bring your arms into any comfortable position
- You may wish to gently massage your face, neck, and shoulders
- Stay in this pose for up to 20 minutes
- Lie down on your back with your feet a little wider than your hips and your toes splayed out to the side
- Rest your arms alongside your body with your palms facing up
- Adjust your body so that your head, neck, and spine are aligned
- Focus on breathing deeply and releasing any tightness in your body
- Remain in this pose for at least 5 minutes
Get rid of neck pain – Start with a few steps!
I know you have very little time in your busy life and you wonder where and when to do all these exercises! Start with little steps, choose a couple of the poses to start and once you feel that it helps, you can always add more and I promise you, you will find the time to do these exercises because you experience not only the relief from your pain but you will also benefit from being more calm, relaxed and focused – start today!