Simple Exercises Which Can Save Your Neck
>> Tuesday, April 27, 2010 –
Neck pain
Last week I wrote a post on how to cure neck pain. If your neck is vulnerable to frequent problems including neck sprains that indicates that your neck muscles are weak. Best solution to prevent neck pain is to include neck exercises in your practice routine.
Sit on the mat or chair and breathe deeply for few times.
1. Sideways Neck Twist
Inhale and and slowly with exhalation move your face to your left towards the shoulder. Try to ensure that your are looking directly above your left shoulder. Feel the effort on the base left side of the neck. With inhalation come back to normal position and with exhalation turn the face to right side. Repeat 5 to 6 times.
2. Upward and Downward Movement of Neck
With inhalation turn the face up so as to look at the roof. Stay there for some time and then slowly take the face down and touch the chin to the throat region. Keep the awareness to the base of the neck on the back. Do this on both sides for 5 times.
3. Sideways Head Movement
Move the head towards the shoulder on the left side so that left ear is as much near to the shoulder as possible. Stay in this position for some time and repeat the same on the right side. Do this on both sides for 5 times.
4. Neck Rotation
Rotate the neck slowly anti clockwise starting with chin touching the throat and rotating it slowly with awareness of the muscles which are affected. Rotate and make a imaginary circle with the chin. After practicing for 3 to 5 times repeat the same clock wise.
Important thing to remember is practice all these exercises very slowly and with awareness on the specific muscles which are worked upon.
Other Benefits of Neck Exercises
Another advantage of these neck exercises is it warms up the neck region and increases the muscle flexibility of the these muscle groups. Therefore when you practice the poses which puts load on the neck muscles you can do those more safely without the risk of injuring your neck and upper shoulders. For example, in Halasana (Plough pose) or Sarvangasana (Shoulder pose) your neck comes under strain and having a strong neck will help you to practice these poses correctly and safely.
These exercises also help prevent Spondylosis of the neck region and stop their progress. Body balance also increases as the nerves passing through the neck region are massaged. Stress is released from the neck and the upper shoulder region.
Related Posts
How to Avoid and Treat Neck Pain
6 Simple Shoulder Exercises for Stiff and Frozen Shoulders
Hasta Uttanasana (Raised Hands Pose) - Improve Back and Shoulder Strength
Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)
Upper Back Pain Relief With Yoga
Sit on the mat or chair and breathe deeply for few times.
1. Sideways Neck Twist
Inhale and and slowly with exhalation move your face to your left towards the shoulder. Try to ensure that your are looking directly above your left shoulder. Feel the effort on the base left side of the neck. With inhalation come back to normal position and with exhalation turn the face to right side. Repeat 5 to 6 times.
2. Upward and Downward Movement of Neck
With inhalation turn the face up so as to look at the roof. Stay there for some time and then slowly take the face down and touch the chin to the throat region. Keep the awareness to the base of the neck on the back. Do this on both sides for 5 times.
3. Sideways Head Movement
Move the head towards the shoulder on the left side so that left ear is as much near to the shoulder as possible. Stay in this position for some time and repeat the same on the right side. Do this on both sides for 5 times.
4. Neck Rotation
Rotate the neck slowly anti clockwise starting with chin touching the throat and rotating it slowly with awareness of the muscles which are affected. Rotate and make a imaginary circle with the chin. After practicing for 3 to 5 times repeat the same clock wise.
Important thing to remember is practice all these exercises very slowly and with awareness on the specific muscles which are worked upon.
Other Benefits of Neck Exercises
Another advantage of these neck exercises is it warms up the neck region and increases the muscle flexibility of the these muscle groups. Therefore when you practice the poses which puts load on the neck muscles you can do those more safely without the risk of injuring your neck and upper shoulders. For example, in Halasana (Plough pose) or Sarvangasana (Shoulder pose) your neck comes under strain and having a strong neck will help you to practice these poses correctly and safely.
These exercises also help prevent Spondylosis of the neck region and stop their progress. Body balance also increases as the nerves passing through the neck region are massaged. Stress is released from the neck and the upper shoulder region.
Related Posts
How to Avoid and Treat Neck Pain
6 Simple Shoulder Exercises for Stiff and Frozen Shoulders
Hasta Uttanasana (Raised Hands Pose) - Improve Back and Shoulder Strength
Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)
Upper Back Pain Relief With Yoga
In my experience as a physical therapist, most headaches and neck pain are due to the shoulder blades sitting too low on the trunk. I know this may sound odd but, to put it simply, there are muscles attaching from the shoulder blade directly to the first four neck vertebrae and skull. When the shoulders sit too low, these muscles then pull on the neck bones and skull causing neck pain and headaches.
Here's a quick, simple test to see if this is a contributing cause of your headaches. If you're having right-sided neck pain or headaches, raise your right hand and place it flat on top of your head for 20 seconds. Make sure your head doesn't side-bend or rotate to achieve this. If your pain diminished after this test, then your scapula may be sitting too low causing your discomfort. This is easily correctable. This is also the culprit in diagnoses such as thoracic outlet syndrome and carpal tunnel syndrome. I've just written a book about fixing neck pain and headaches using an approach based on this mechanical connection to the shoulder and neck. It has been very effective over the last few years and I think is worth a try if you haven’t found the answers you are seeking.
I’ve also posted this and another test on YouTube, if you’re interested.
I wish you the best and please feel free to contact me if you have any questions.
Rick Olderman
Thanks Rick for sharing your thoughts and technique. Appreciate your views on this.
Regards,
Nilendu