Today, most of us spend a good amount of time hunched over a screen. This lifestyle has made back and neck pain very common among the people. If you are someone who deals with these issues, then regular yoga can save you. Below we have shared some of the best yoga for neck pain, which you should try:
- Seated Forward Bend
This pose stretches the spine, hamstring, and shoulders, relieving the tension effectively from these areas. To do this, follow these steps:
- Sit with legs aligned straight.
- Take a deep breath inwards and move forward and try to cup the heels with your hands.
- Ensure your chest touches the knees or come as close as possible.
- When rolling forward, tuck the chin inwards.
- Hold the position while pulling the shoulder in slowly. Count till five, take a deep breath out, and pull back.
- Warrior II Pose
To perform this yoga for neck pain, follow these steps.
- Put one foot forward and another backward, making a slanted V shape.
- Slowly lean to your front foot while bending the knee. The back foot should be stretching.
- While doing this pose, lift your arms and spread them out where one faces the front foot and the other moves towards the back.
- Hold this yoga pose for 30 seconds and then retreat back.
- Ear to Neck Roll
This is one of the popular yoga for neck pain poses to relieve your back and neck pain.
- Sit comfortably with your legs folded and relax your shoulder.
- Push your chin against the chest in order to straighten the spine.
- Roll your neck to the right until your ears touch the shoulder.
- Use one hand to push your head forwards and the other hand to push your shoulder in the opposite direction.
- Slowly roll your head back to the initial position and try the same with your other side as well.
- Cross Body Shoulder Stretch
This is a classic stretch, which does wonders to treat the tension on your shoulder muscles.
- Get in a comfortable seated position and pull out your arms across the body.
- Continue this until you feel a stretch on the shoulder.
- Hold the stretch for a minimum of three breaths and then release and switch to the other side.
- Cat/Cow Stretch
Neither the name nor the actual pose is flattering, but the benefits of it can be immense. To do this pose, do the following steps –
- Get on tabletop position while arching you back and looking upon the ceiling. This is the cow position.
- Slowly pull your shoulders and back forward while lowering your chin until it touches the chest. This is called the cat position. Take at least eight breaths before retrieving back to the original position.
These are some simple yet highly effective yoga for next pain poses that you can learn to keep your neck, back, and shoulder healthy. If you do these poses regularly, you will not have to worry about the pain in your neck for the long term.