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Yoga For Neck Pain
Did you know that neck pain and back pain are related? In medical terminology, neck pain affecting the cervical spine is called ‘cervical apondylosis’. This pain can spread to both sides of the shoulder joints. in certain cases the pain can be both in the arms and also in the arm joints.
In the medical treatment system, the patient is given medicine, heat compression and a neck collar. These medical aids provide some relief to the patient. Nevertheless, from my experience in dealing with chronic neck pain suffered by my students, yoga postures have proven to be much more effective.
Causes and cures
There are several reasons that can cause neck pain. This may be due to the regular use of a very high pillow under the head while sleeping. Another reason could also be keeping the head bent in a certain position for long hours instead of keeping it upright. Sometimes, due to the stiffness of the muscles and nerves in the neck and shoulder areas, which hinders the proper circulation of the blood, can result in a stiff neck pain.
Yogic treatment methods include:
- Takes proper diet
- Correct mistakes and faulty habits
- Practice of some selected Yoga Asanas – The stiffness of the muscles and the condition of defective blood circulation will automatically be corrected through the practice of Yoga
Here I have listed 4 of the most effective asanas and how to perform them to help and ease any neck problems:
1. Trikona Asana
- Stand straight forward with your arms at your sides.
- Step your legs out sideways to a distance of more than shoulder-width apart or to a comfortable distance of 2 ½’ or wider. The wider you step your legs out, the more intense your stretch.
- Raise your hands, palms facing down, to shoulder height.
- Inhale; rotate your hips, body and arms to the right. Make sure your body is aligned and straight
- Exhale; bend your upper body from the hips and take your left hand and place it behind your right ankle
- Raise your right arm above your head, palms facing forward. Keep it adapted to your body.
- Look at your right palm.
- Inhale; return to position as in step 4
- Turn and face forward as in step 3 and bring your arms down to your sides.
2. Bhujangasana
- Lie flat on your stomach. Your forehead and chest should rest on the floor and the soles of your feet facing upwards.
- Place your palms down close to your chest. Tuck your elbows in.
- Inhale; tilt your neck up first.
- Then lift the chest. Hold your breath for a few seconds here.
- Keep your elbows bent. The elbows should point towards your derrière.
- Exhale; let go of the chest and slowly descend to the floor.
- Relax your body and repeat five to six times.
3. Jalandhar bandah (hook lock):
- Breathe in and bend your neck down while pressing your chin to your neck
- Do not use too much force while pressing the neck on the neck
- Exhale and return to normal position
4. Neck rotation:
- Rotate your neck clockwise, making a complete circle at a slow pace
- Repeat the same counterclockwise
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