Introduction
Health is affected physically, mentally, and emotionally by the fast pace of today’s life as it creates stress and tension in the body. Advanced technology brings many changes in the lifestyle and profession as it requires being seated before a desktop or laptop for long durations, causing strain in neck muscles, and the neck is considered the tender part of the body. The strain on neck muscles causes neck pain. Factors that cause neck pain are:
- Poor posture.
- Holding the head in one position for extended periods.
- Daily activities involving repetitive forward movement patterns.
Pain in the neck can extend to the shoulders and back and lead to headaches and injury. Yoga helps to relieve pain and improves functionality. Yoga can solve modern physiological problems. The stretches and movements in yoga can effectively target muscles and joints in the neck. It also promotes relaxation, increases flexibility, and reduces pain.
How Does Neck Pain Occur?
The neck has a shallow and concave curve supported by neck muscles. Due to daily habits and lifestyle, the natural curve will start straightening and cause head, neck, and shoulder pain. Neck pain is caused due to poor posture and mechanical and degenerative changes in the neck. The duration of pain may last for a day or become chronic and lasts for years. Treatment methods for chronic conditions include drugs, surgery, conservative therapies such as acupuncture, and exercises. This pain can also be managed through yoga.
How Does Yoga Help in Relieving Neck Pain?
Yoga is beneficial for relieving neck pain as it will relieve tension and stiffness in the neck muscles. It helps to move more quickly and causes less pain as yoga improves flexibility and balance. Peaceful meditation helps to focus on breathing and relaxes the mind and body. Yoga combines stretching, strengthening, flexibility, and peace, making it suitable for treating neck pain. Yoga also enhances physical and mental strength. It is essential to stretch correctly with yoga by focusing and doing poses that help relieve tension in the neck and shoulders and give extra attention to breathing for relieving tension. Breathe as deeply as possible by filling up as much air as possible in the lungs and exhale completely by squeezing the belly button towards the spine and contracting the abdominal muscles. This will help in relieving tension from the body.
What Are the Precautions to Be Taken While Practicing Yoga?
The instructor will guide yoga in a gentle and therapeutic style. It should be done gently to avoid any locks to the joints. It is essential to focus on breathing while folding or twisting the body. The neck might not support specific postures, and it is advisable not to push into any position, and postures that cause pain should be avoided. It is better to avoid fast and powerful yoga if one is new to yoga. Yoga can be done for ten to twenty minutes daily and be mindful of posture.
What Are the Poses for Relieving the Neck Pain?
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Seated Neck Stretches: In the seated position, the neck is turned in a full range of motion to ease the neck pain. The head should be turned towards the right, and the chin slightly lifted, holding it for three to five breaths. The stretch is felt along the left side of the neck and shoulder. This will stretch the sternocleidomastoid muscle. This muscle is usually the root cause of neck pain. Repeat the same on the left side.
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Camel Pose: This pose strengthens the front neck muscles. Position the body in camel pose, with the chin drawn slowly close to the neck rather than allowing the head to hang back. The upper trapezius muscle is stretched in this pose. This muscle can ease tension in the back of the neck and along the shoulders.
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Boat Pose with Block Behind Head: Knees are bent seated, and feet are placed on the ground. A foam block is held behind the head with both hands and simultaneously, elbows are stretched wide and then leaned back into navasana. Chin has to be kept neutral.
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Side Plank Pose: From the seated position, rotate the right forearm to the floor, hips to be rolled to the side, and extend the legs. For more support, feet can be stacked or placed in line. This pose helps strengthen the neck. This position is held for a few breaths. Repeat the same on the left side.
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Child’s Pose: This pose can help relieve neck pain and headache. From a kneeling position, sit back on the heels and bring the knees to a comfortable position. Lengthen the spine and walk hands in front. The hips are hinged to fold forward. The arms are extended in front to support the neck. Breathe deeply and relax. Rest in this pose for a few minutes.
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Extended Triangle Pose: Place feet apart wider than hips in this pose. Place the right toe forward and the left toe out at an angle. The right arm should be lowered, and the left should be lifted towards the ceiling. Remain in this pose for thirty seconds. Repeat the other side. It helps to relieve pain and tension in the neck, shoulder, and upper back.
Conclusion
Neck pain can be prevented by practicing yoga. These simple yoga poses can relieve neck pain and live a relaxed and stress-free life, provided it is done with consistency and commitment to see results. It helps the body and mind with a lot of health benefits.
