Long hours in the office, long commutes and being in uncomfortable positions can worsen the condition of the body. Stressors that lead to neck pain are faced by every person on a daily basis. Techniques for getting rid of pain in the neck – an important component of well-being and spinal health. Yoga – the main assistant in the prevention of physical and psychological ailments. Today estet-portal.com will talk about stretching the muscles of the neck, which yoga offers to eliminate pain in this area of the body.
Neck Stretching: 10 Easy Steps to get rid of pain
Yoga neck stretching – a great way to prevent and relieve pain caused by overexertion of muscle groups in the neck.
1. Baby pose
- Kneel down and inhale.
- Exhale and sit with your buttocks on your heels, lowering your body down and moving your arms back.
- Hands along the body.
- Put your belly between your thighs.
- Forehead touch the rug (floor).
- For 3–5 breaths, remain in the indicated position.
2. Cat and cow pose
- This neck stretching pose begins with a stance on all fours.
- Fingers point forward.
- Arms are aligned with shoulders.
- Knees – under the hips.
- Legs spread shoulder-width apart.
- Inhaling, arch your body so that your stomach sinks to the floor.
- Raise your chest and chin, look up at the ceiling.
- Exhaling, arch your back up, drawing in your stomach.
- Assume each pose 3–5 times.
3. Sitting twist
- SP: sitting, legs straight.
- Place the right foot behind the outer part of the left thigh (bend the leg at the knee).
- Inhale and bring your left elbow past the outside of your right knee. The right hand should be centered (at the level of the spine) on the floor.
- Exhale and gently turn to the right without lifting your buttocks off the floor.
- Hold the position for 5 breaths.
- Repeat neck stretch in other direction.
4. Head tilts
- Start in a seated position: legs crossed, eyes in front of you, arms down (at your sides).
- After a deep breath, exhale and lower your ear to your shoulder (right to right), without bending your head forward or backward.
- Inhale and return your head to the PI.
- Repeat the same movement on the other side.
- Do 3 times each side.
5. Lean forward
- This neck stretching pose begins from a standing position. Legs spread wide.
- Inhale, align your spine.
- Exhale, lean forward.
- Gently lower your head to the floor and look back.
- Place your hands on the floor (if you come out).
- After 3–5 breathing cycles, return to the PI.
6. Rabbit Pose
- Step into a baby position.
- Place your hands on your heels.
- Inhale and slowly "roll" head from forehead to crown, lifting hips up.
- Exhale and slowly lower your hips back to your heels, return your head to the PI.
- Repeat 3–5 times.
7. Stretching Puppy
- The stretching of the neck muscles begins from the stand on all fours.
- Fingers point forward; shoulders – over the hands; knees – under the reeds; feet shoulder width apart.
- Inhaling, extend your arms in front of you, lowering your chest to the floor.
- Exhaling, keep your hips above your knees, hands – shoulder-width apart as you slowly lower your forehead to the floor.
- Inhale and move your fingers away from your body, move your shoulder blades, hips up.
- Exhale and hold for 3–5 breaths.
8. Fish Pose
- Lie on the floor, stretch your legs and arms along the body (palms down).
- Slowly raise your sacrum and close your hands under your lower back (thumbs touching, palms on the floor).
- Inhale; plant your palms on the floor, lifting your upper back to arch it.
- Exhale, lift your shoulder blades and upper torso off the floor, tilt your head back slightly so that the top of your head touches the floor.
- After 3–5 breathing cycles, return to the PI.
9. Feet on the wall
- Lie down on the floor.
- Raise your legs and place them against the wall.
- Shift your weight from side to side, pushing your buttocks against the wall.
- Inhale and place relaxed arms at the sides of the body with palms up.
- Exhale and lower your hips and lower back to the floor.
- Close your eyes, take 5 breaths.
- Return to PI.
10. Corpse Pose
- Place a roller or rolled towel under your head.
- Lie down on the prepared support.
- Bend your knees.
- Exhale as you straighten your legs.
- As you exhale, relax your body; put your hands along the body with palms up.
- Breathe consciously – as you exhale, try to stretch.
- After 3 – 10 breaths complete the exercise.
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