Neck pain is quite common today, thanks to long hours spent on computers for work or otherwise. Stiff neck, difficulty in moving, uneasiness and neck discomfort are all signs of poor neck health and the need for exercises. There are many effective yoga exercises for neck pain relief; if done on a regular basis they help in offering relief in the long run.
7 Yoga Exercises For Neck Pain Relief – Bid Neck Pain Good Bye
Seated Spinal Twist
Start by sitting straight, keeping your legs long in front. Bend your right knee and then place your right foot just outside your left knee. Now, wrap your left arm just around your right leg and then place your right hand on ground behind sacrum. You need to breathe 5 deep breaths. You should repeat on your other side.
Standing Forward Fold With Shoulder Opener
From the standing position, you should clasp your hands just behind your sacrum. Now, you should soften through your knees and then forward fold. You should now take five to ten breaths. This is a good exercise for your neck pain.
Arms Overhead With Strap
You will need a strap for the exercise. Stretch this strap and take your arms overhead. Keep your arms shoulder distance apart. Your palms should face away from one another. In case you cannot straighten your elbows, you should make your arms a bit wider on belt. Now, drop your chin into your chest so that your neck muscles relax. You can now pull this strap apart. Hold this position for at least 6 deep breaths. You should repeat at least two times.
Shoulder Opener At Wall
Start by placing your forearms on wall. They should be parallel to each other below the height of your shoulders. Your elbows should distance away from one another. Now, you need to take some steps back away from wall. Let your head relax well between the arms. Breathe 5 counts deeply. It helps in offering relief from neck pain if done regularly.
“The Clock” or The Pec Stretch
Start by standing along a wall. Your right hand will be on the wall as if making a 12 o clock sign. Now, you will slowly move your hand from the 12 to 1 position and then again 2 position. Move till you go to 3 o clock position of a clock. You can take your left hand and then place it again on the right of the rib cage.
You should deep inhale and by exhaling you will be pulling your rib cage forward. Remember you will not be moving your right arm. It is important to feel a good stretch in your right shoulder or as you move down your right arm. You should be able to get at least 6 deep breaths. In order to intensify this stretch you can easily move closer to the wall. Repeat this on your other side. In case you feel any kind of tingling sensation in your arm, you can slowly move away till it you no longer feel the tingling sensation and you can discontinue your exercise.
Supported Fish Pose
You will be sitting for this pose. You need to place a block of medium height just behind you. It should be vertically below your shoulder blades. You can lay and then place one block behind so that you can use it acts as a pillow. Your body will be gently resting on these blocks. You can adjust the placement till you are totally comfortable. Your arms will be by your sides. You can stay in this position and take at least 5 breaths at a time.
Balasana Or The Child Pose
Start by kneeling down on the floor. Your shin should be on the floor while your toes should be touching one another. You should be sitting on your heels. Keep your hands on your side and slowly exhale. You should be able to lay your torso down comfortably between your thighs. Try and bend a bit from your waist as you lay your torso between the thighs. Your head should be able to slowly touch the ground.
Do as much as you can without straining yourself too much. As you do the exercise your hands will be resting by your sides. Your palms will be facing upwards. You should stay in this position as long as you can. Inhale slowly as you get back to the same position. You can again place your hands on the thighs. Your palm will face the ceiling just as you surrender yourself to God. This pose offers great relief from back and neck pain. It also helps to calm down the mind. It is an effective stretch for thighs, hips and ankles. It will make you feel fresh just like a child.