What are best yoga postures to relieve neck pain?

What are the causes of neck and shoulder pain?

Nowadays we spend more time than ever sitting behind the computer or in front of the smarthphone, and this can cause uncomfortable tension. If your upper back, shoulders and neck hurt after hours spent on social media or at work you are experiencing technological neck syndrome.

When we are at the computer or watching a video on your phone we almost never assume a correct posture.

The term "tech neck" therefore indicates repetitive neck fatigue due to incorrect posture while using screens or viewers.

In other cases, the causes may be related to medical conditions to lifestyle factors (think of sleeping position). But most often the discomfort is due to movement (or lack of movement) in the daily routine.

Why yoga helps neck pain

There are ways to counteract these unpleasant effects. One very effective intervention is yoga.  
There are several reasons why yoga can be helpful in relieving neck pain. First, yoga helps stretch and strengthen the muscles in the neck. This can help relieve tension and stiffness in the neck muscles. In addition, yoga helps improve flexibility and balance. This can help you move more easily and with less pain. Finally, yoga is a form of mindfulness meditation. Mindfulness meditation can help you focus on your breath and relax your mind and body.

This combination of stretching, strengthening, flexibility and mindfulness makes yoga an ideal treatment for neck pain. In fact, many people find that they no longer need medication or other treatments when they start practicing yoga regularly for neck pain.

The best yoga postures for neck pain subject to medical advice

There are many yoga postures that can help relieve neck pain. However, not all positions are suitable for everyone. For this reason, it is a good idea to consult a doctor before trying any of these positions.

Here are five of the best yoga postures to relieve neck pain:

 

Puppy pose (Uttana Shishosana)

Puppy pose is an asana for stretching the muscles of the neck and upper back. To perform it, you must stand on all fours with your hands under your shoulders and your knees under your hips. Inhale and curl your toes, then exhale and push your hips up and back, arching your spine. Hold your head in your arms and hold it for five breaths.

Cat and cow pose

The cat-and-cow pose is another ideal asana for stretching the muscles of the neck and upper back. To perform it, get on all fours with your hands under your shoulders and your knees under your hips. Inhaling, arch your spine, look up toward the ceiling and lift your chest. Exhaling, round the spine, withdraw the navel and look at the floor. Repeat this movement several times with each breath.

 

 

Child's pose (Balasana)

Child's pose is an excellent asana for relaxing the neck and shoulder muscles. To perform it, get on all fours with your hands directly under your shoulders and your knees under your hips. Sit on your heels and extend your arms forward to rest them on the floor. Hold for five breaths.

 

 

Bridge pose (Setu Bandha Sarvangasana)

Bridge pose is an excellent asana for strengthening the muscles of the neck and upper back. To perform it, lie on your back with your feet resting on the floor and your knees bent. Place your hands with palms down on your hips. Inhaling, lift your torso and hips off the floor, extending your spine. Keep chest up and shoulders down. Hold for five breaths, then slowly lower to the floor.

Down facing dog pose (adho mukha svanasana)

Down facing dog pose is an excellent asana for stretching the neck and shoulder muscles. To perform this pose, start on all fours with the hands directly under the shoulders and the knees directly under the hips. Bring your hands forward until they are slightly in front of you. Then raise your head and push your hips back, extending your spine and legs. Hold your head in your arms and hold it for five breaths.

No content on this blog, regardless of date, may be used as a substitute for the advice of a qualified physician or professional.