Yoga Positions To Clear Neck And Shoulder Pain

Yoga Positions To Clear Neck And Shoulder Pain

Practice yoga Constant way has many therapeutic and health benefits, including weight loss, better physical condition and pain management. If you have chronic neck and shoulder pain, there are specific yoga positions that can help you with the symptoms in a natural, non-invasive and gentle way in the privacy and convenience of your home.

Position of the child

This pose, formally known as Balasana, is one of the easiest to relieve neck and shoulder pain. Begin by kneeling on the floor with your feet touching and your knees open at the height of your hips before sitting on your heels. While exhaling, slowly lower your torso to the floor until you recharge between your thighs and knees. Place your arms backwards, towards your feet with your palms facing upwards, stretch your neck in front before placing your forehead on the ground and relax your shoulders so that they are made towards the floor. This is a resting position, so the Yoga Journal recommends holding it for at least 5 minutes while breathing deeply.

Cow and cat posture

Cow and cat postures, respectively Bitilasana and Marjaryasana, can be made separately, but they are often made together in a continuous movement. To start with the cow pose, rest on your hands and knees with your back in a neutral position and your neck aligned so that you look towards the ground. With an inhalation, lift your chest and buttocks towards the ceiling, raise your head to see front and let your stomach fall. While exhaling, return to the neutral position or immediately move to the cat position by rounding your spine to the ceiling and lowering your head to the ground. Do not over extend your neck, your chin should not touch the neck. Make these postures several times to stretch and warm your neck, shoulders and spine.

Dolphin position

According to Yoga Journal, the dolphin's position opens the shoulders while strengthening your arms, legs and center. Start by sitting on your knees and leaning forward so that your hands and forearms are on the floor with your palms facing down. Slowly lift your knees off the floor as you exhale, lifting your coccyx to the ceiling and pressing on your forearms on the floor. Keep your knees slightly bent if you are not flexible enough to stretch them completely, do not let the head fall on the ground supporting your weight. Hold for up to one minute before bending your knees to the ground.

Considerations

Yoga is considered low risk exercise and therapy, according to the National Center for Complementary and Alternative Medicine; however, never hold a position that causes you pain or spasms.If possible, go to a beginner's class where a certified instructor can correct and modify your postures depending on the severity and location of the pain in your shoulders and neck. You can also buy therapeutic yoga videos that focus entirely on the neck or shoulders.

Video Tutorial: Neck.

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