5 Simple And Basic Yoga Exercises To Relieve Neck Pain

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In this fast moving world, where it is becoming increasingly difficult day by day to maintain a work life balance, we are caught in a mesh of hectic activities. We Often we experience a nagging pain in our neck which goes away after a certain time but comes back.

In office, we have to work in front of a screen for hours in a single straight neck posture. This has often been diagnosed for major reason for neck pain. Neck pain can be easily treated without the help of painkillers by some yoga exercises.

Some Yoga Exercises Effective To Treat Neck Pain

Deep Breathing

This is the first way to loosen the neck muscle tension which is causing the neck pain. Breathing in a shallow manner makes the neck muscles contract. So, take a bit of time for yourself and sit upright in a chair and keep your feet straight on the floor. Keep your hands on the belly and breathe deeply through the diaphragm.

You will notice a relaxation in your neck muscles. As you breathe, spread your collar bone lifting up the front of chest, drop the shoulder blades away from ears and lift the crown of your head slowly. Do this for ten times everyday after every two hours and get relief from the neck pain.

Arms Up

Take a yoga belt and lift your hands vertically keeping them shoulder distance apart. Keep the palms facing away from each other and if you cannot keep the elbows straight in a perfectly vertical position, then keep the arms wider on the belt.

Next slowly drop your chin on your chest in order to relax the neck muscles and start pulling the yoga belt apart. Do this as far as the belt will go; hold with six deep breaths and then slowly raise your head. Continue these ten times to get results.

Tilting

This is a very simple and a very effective exercise for neck pain. Stand straight and just move your neck. You need to first tilt the head to one side say left, so that left ear comes in direction with left shoulder and exhale while you do that.

Let the weight of the head draw it down for some seconds and meanwhile you will feel the stretch on the other side. Inhale and bring back your neck to centre and lengthen it for a while keeping it at centre. Repeat the same tilting with the other side.

Floor Pose

Lay down on the floor and put your shin at the ground level with toes in touch with each other. Now sit on your heels and keep your hands on your sides with palm facing upwards. Exhale and put your torso on thighs.

Now with slow movements, make your head to twist so that it can touch the ground and stay in this pose as long as you can without straining yourself. Inhale and slowly raise your head and torso to the original position. Relax by loosely keeping your hands on your thighs.

Cow Pose

Put your shin on the floor and use your thighs, hands and torso to form a table top with your body. Keep your knees directly under your hips and wrists, elbows; thighs and shoulders should be perpendicular to the floor.

In this position, inhale and slowly lift your head up. Be in this position for few seconds and then exhale and round your spine towards the ceiling and bring your head down slowly so that the chin comes towards the chest. Repeat these poses as you inhale and exhale to get relief from neck pain.

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