| Everyone gets a stiff neck sometimes. Often yoga | | | | your upper back and relieve tension in your upper back |
| can help. Of course, before you do anything, it's | | | | and shoulders. |
| important to know if your neck pain is the sign of | | | | Arm Lifts |
| something more serious. Make sure to see your | | | | Bring your arms straight out in front of you with your |
| doctor if:o Your neck pain persists for more than three | | | | palms facing each other. As you inhale, reach your |
| days or keeps coming back.o You suffer from neck | | | | arms overhead, bringing your arms next to your ears, if |
| pain after a fall or accident.o Pain radiates from your | | | | you can do so without any pain. As you exhale, bring |
| neck down your arms or legs.o Neck pain is | | | | your arms back down in front of you. Repeat 4-8 |
| associated with nausea or dizziness. | | | | times. This helps to relieve tension and build strength in |
| Yoga Exercises for Neck Pain | | | | the muscles in the upper back. |
| If you determine you simply have a stiff neck, specific | | | | Press It |
| yoga exercises will help strengthen muscles and | | | | Place the palm of your hand against the back of your |
| increase flexibility in the neck. Even gently exercising | | | | head and gently press while resisting with your head. |
| your neck helps lubricate and speed nutrients to the | | | | Hold for a count of ten. Repeat with your palm on |
| area. Here are a few exercises for your neck that are | | | | your forehead. Now place the palm of your right hand |
| particularly helpful. | | | | against the right side of your head and press, again |
| Neck Stretches | | | | resisting the movement with your head. Repeat on the |
| Follow these steps when practicing neck stretches:o | | | | left side. This exercise helps to strengthen the muscles |
| Start in seated position (cross legged)o Sit up tall, | | | | in your neck and makes them less prone to strain. |
| reaching up through the top of the heado Draw | | | | Prevention is the Key |
| shoulders backo Exhale, drop chin towards chest, | | | | There are many things you can do in your every day |
| keeping elbows and shoulders pulled backo Inhale, raise | | | | life to prevent neck pain in the future. |
| the head back to centero Do this five times, then on | | | | 1) Improve your posture |
| the last exhale, drop the chin and stay in this position | | | | Sit and stand, so your head is properly aligned over |
| for three breaths, breathing through the noseo Inhale, | | | | your shoulders. Many of us tend to drop our head to |
| raise head back to centero Exhale, slowly drop right | | | | look down at what we are reading or writing or have |
| ear towards right shouldero Inhale, raise head back to | | | | our computer situated in a way that forces us to tip |
| centero Do this five times, then on the last exhale, drop | | | | our head forward. But, poor posture isn't just how you |
| the ear towards the right shoulder and stay in this | | | | sit and stand. It's how you hold your body when you |
| position for 3 breathso Inhale, raise head back to | | | | function--moving, sitting, standing, bending or lifting. It's |
| centero Repeat on left side | | | | how you hold your body while you are active or |
| Half-Circles | | | | inactive. To maintain good posture: Sit up straight and |
| Rolling your head around in a full circle--as some | | | | tall, raise your chest up, relax your shoulders down and |
| people do to "loosen" their neck muscles--can actually | | | | pull your head back so that your ears are directly over |
| cause more damage, so avoid it. The neck is not a ball | | | | your shoulders, not in front of them. |
| and socket joint and is not meant to move around in | | | | 2) Hold the phone |
| circles. However, half circles in the front can be done | | | | Rather than propping the phone between your head |
| instead. To do this, first drop your chin to your chest. | | | | and shoulder--which can strain the soft tissues in your |
| Move your chin towards the right shoulder then back | | | | neck and the muscles in your upper back--hold the |
| to your chest. Then move your chin towards the left | | | | phone in your hand. Or better yet, buy a headset or |
| shoulder and back towards the chest. Repeat this | | | | speaker phone. |
| movement three to five times. | | | | 3) Check that pillow |
| Shoulder Moves | | | | The wrong pillow is a common cause of neck pain. But |
| Hunch your shoulders as high as possible, then let them | | | | rather than taking someone else's advice, try different |
| relax completely. Repeat this movement 5-6 times. | | | | ones and find one that works best for you. Any |
| Next, roll your shoulders in a backwards circular motion | | | | cervical pillow that provides support to the neck |
| (lifting shoulders up, squeezing them back, dropping | | | | ligaments can be very helpful. Avoid pillows that push |
| them down and then bringing them forward again). | | | | your head forward. You may also want to try a |
| Repeat this motion 5-6 times, then move your | | | | cervical roll, which is designed to slip under your neck |
| shoulders in a forward circular motion. All these | | | | while you're sleeping, reducing strain on neck joints. |
| shoulder movements help to relax the muscles in your | | | | 4) Make your workspace work for you |
| neck and upper back. Many of us hunch our shoulders | | | | When you read or write at a desk, prop your books or |
| unconsciously much of the time. Notice how they feel | | | | papers up so your head doesn't have to tilt down. |
| when they are relaxed and try to keep them this way. | | | | While typing at your computer, install a copy holder |
| Chest Expander | | | | that's flush with the screen. Keep your computer |
| Stand up with your feet close together. Bring your | | | | monitor at eye level. At least once an hour, get up and |
| hands behind your back and interlace your fingers. | | | | walk around and stretch your neck and back. |
| Tuck your tailbone in, so you don't arch your low back | | | | 5) Manage your stress |
| too much. As you inhale, lift your hands away from | | | | Pay attention to your stress level. Excessive stress |
| your tailbone. Squeeze your shoulder blades together | | | | can lead to tight and knotted muscles, particularly in the |
| and you lift your arms and stay in this position for 3-4 | | | | neck and shoulders area. Taking a yoga class is a |
| breaths. On your next exhale, lower your arms back | | | | great way to not only relieve stress, but to also learn |
| down. This exercise helps strengthen the muscles in | | | | how to manage your stress levels throughout the day. |