Neck pain is fairly prevalent and may have multiple causes. These include daily activities involving repetitive forward movement patterns, poor posture, or the tendency to maintain the head in a single position.
It doesn't take much to establish pain in this region, and it's not uncommon for that pain to spread to the shoulders and back. Neck discomfort can cause headaches and even injury.
Yoga is a fantastic method for eliminating neck pain. At least one study revealed that nine-week yoga practice provided pain alleviation and functional gains for participants. Through practice, you can learn to release whatever tension you are holding in your body. Yoga may be effective even for persistent neck discomfort.
Yoga Poses for Relief
Here are some yoga poses that may be good for neck pain relief.
1. Pose of Standing Forward Bend
- Assume a standing position with the feet beneath the hips.
- Lengthen your body as you fold your upper body forward while maintaining a modest knee bend.
- Bring your hands to the floor, your legs, or a block.
- Relax your head and neck by tucking your chin into your chest and resting your chin on your chest.
- You can shake your head lightly from side to side, front to back, or in circles. This alleviates tension in the neck and shoulders.
- Maintain this position for a minimum of one minute.
- Lastly, raise your arms and head as you roll your spine to a standing position.
2. Warrior II Pose
Warrior II enables you to expand and develop your chest and shoulders in order to provide support for your neck.
- From a standing position, bring your left foot back with your toes facing slightly to the left.
- Bring forward your right foot.
- The inner of the left foot should be aligned with the inside of the right foot.
- Raise your arms until they are parallel to the ground, palms facing down.
- Bend your right knee while taking care not to stretch it beyond your ankle.
- Press into both feet as you extend your spine upwards.
- View beyond your right fingertips.
- Hold this stance for thirty seconds.
- Next, perform the reverse side.
3. Extensive Triangle Position
The Triangle position helps to alleviate neck, shoulder, and upper back discomfort and strain.
- Jump, step, or walk with your feet farther apart than your hips.
- Angle your right foot forward and your left foot outward.
- Raise your arms parallel to the ground with your palms facing downward.
- Reach forward with the right arm while bending forward at the right hip.
- From this vantage point, lower your right arm and raise your left arm to the ceiling.
- You can glance in any direction or perform modest neck rotations while looking up and down.
- Hold this stance for thirty seconds.
- Then repeat on the opposite side.
4. Cat Cow Stance
By flexing and stretching the neck, tension can be released.
- Begin on all fours with hands under shoulders and knees under hips.
- Allow your abdomen to fill with air and sink toward the floor as you inhale.
- Look up toward the ceiling while allowing your head to slightly drop back.
- Keep your head in place or slightly drop your chin.
- Turn your head to look over your right shoulder as you exhale.
- Hold your sight here for a moment before returning to the middle.
- Exhale as you glance over your left shoulder.
- Maintain this position before returning to the centre.
- From this position, bury your chin into your chest and round your back.
- Maintain this position with your head hanging low.
- Shake your head from left to right and front to back.
- Continue the fluid movements of the cat cow stance for at least one minute following these variations.
5. The Thread The Needle Position
This stance reduces tension in the neck, shoulders, and back.
- Begin on all fours with the wrists under the shoulders and the knees under the hips.
- Raise your right hand and slide it along the floor to the left with the palm facing up.
- While resting your body on your right shoulder and looking to the left, press your left hand into the floor for support.
- Hold this position for thirty seconds.
- Release slowly, return to Child's Pose (see below) for a few breaths, and repeat on the opposite side.
6. Cow Face Stance
The cow face position stretches and opens the chest and shoulders.
- Take a seat in a comfortable position.
- Raise the left elbow and bend the arm such that the hand reaches the back.
- Use your right hand to pull your left elbow to the right, or reach up with your right hand to grasp your left hand.
- Hold this stance for thirty seconds.
- Then repeat on the opposite side.
7. Half Posture of The Lord of The Fishes
The spine, shoulders, and hips are all stretched by this twist.
- Bring your right foot along the floor to the outside of your left hip from a seated position.
- Bend your left knee and cross it over your right leg such that your left foot is firmly planted on the floor outside of your right thigh.
- Stretch your spine, and then rotate your upper body to the left.
- Place your left hand behind your buttocks on the floor.
- Position your right arm outside of your left leg.
- Turn your head to glance over either shoulder, or make mild forward-and-backward neck movements.
- Hold this stance for one minute.
- Then repeat on the other side.
When to See a Physician
Consult a physician if you've tried actions to alleviate neck discomfort and it hasn't improved, or if it worsens or becomes severe. Neck pain accompanied by numbness, weakness in the arms or hands, or a throbbing ache in the shoulder or beneath the arm are all indications that you should visit a doctor.
Your physician can assist in evaluating whether the discomfort has underlying causes. They may propose that you adhere to a certain treatment plan or may recommend a good neck brace for neck pain from the best online store.