Yoga for the neck and shoulders

Yoga for the neck and shoulders

Yoga for the neck and shoulders

The best yoga exercises to treat or relieve neck and shoulder pain
Modern technology offers countless benefits.
It is a source of information and inspiration that connects us easily to our loved ones, but the fact remains, many of us sit in front of computers for hours, focusing on our cell phones and tablets, and repetitive motion patterns These digital devices can put pressure on the neck and shoulders.

Learning movements in a way that changes our position helps to release this tension and promote more functional movement patterns.
We sit in front of our computers and phones for hours, and repetitive movement patterns can stretch the neck and shoulder muscles;
This part of Updatebody can help;

Yoga for the neck and shoulders
Yoga for the neck and shoulders

Yoga for the neck and shoulders
The following text has reduced neck and shoulder pain.

Scientific Principles of Reducing Neck and Shoulder Pain with Yoga
To relieve any kind of pain, it is better to follow its scientific principles and methods, because there is a reason and logic behind each method, and this is the result of studies and experiences that can help us achieve a better result.

To reduce pain in the neck and shoulders, you should:

  1. Coordinate your breathing with movements:
    Breathing should be a means to create movement and feeling in your spine.
    This nerve training helps to change dysfunctional movement patterns.
  2. Make sure your body is in good shape:
    Instead of managing these situations, your goal is to use them as a tool to gain a deeper understanding of what is in your body and then adapt them to make functional changes for the better.
    These modes are only valuable if they help you do the exercises.

A few yoga moves to treat neck and shoulder pain
Among the many yoga exercises, some movements to relieve neck and shoulder pain have a tremendous effect, which you will learn about below.

Sukhasana for neck pain
Sit comfortably as you expand your spine, gradually inhale and exhale deeper.
Extend your chest with your tail, exhale, feel your spine stretch.

Lightning gesture
Stand on your knees with your left hand over your head and the back of your right hand on your waist.
As you exhale, lean forward, bring your left hand behind your back and turn your head to the right, place the left side of your face or head on your matte zillow, as available.
Your hips should be higher than your hips and most of your body weight should be on your legs.
On the tail, extend your right hand and turn your head to the center to reach the knee.
Repeat on the other side.
In total, remember to do 4 times on each side.

Cobra pose, yoga to treat shoulder and neck pain
Lie on your stomach, turn your head to the left, and place your hands on the sacrum (pelvis, pelvis), palms facing up.
On the tail, use your back muscles to lift your chest, while keeping your arms open and forward at the same time, bend your elbows and place the edge of your left hand on your forehead.
On the exhale, lower your chest while extending your left arm, bring your hands to your pelvis, and turn your head to the right.
Do this 4 rounds for each side.

Treat neck pain with red goose gesture movement
Start with the hands and knees with your shoulders above the wrists and place your hips above the knees.
At the tail, lift your chest away from your abdomen, with the shoulder blades facing each other.
On the exhale, gently connect your abdomen and round your back without placing your chest on your abdomen.
Bring your pelvis back with the heel of your foot bent at the elbow and rest your head on the knee.

Tip: Keep your chest below your thighs.

Before your waist moves to the heel of your foot.
Repeat these movements 6 to 8 times.
Otanasana; Bending standing forward
Separate your legs and place your hands on your hips.
As you exhale, bend forward, pull your arms behind your legs, bring your chest to your thighs, and rest your chin on it.
At the tail, guide your head out with your chest, pull it out of your abdomen, and lift your chin slightly.
Raise your torso halfway and pull your arms at your knees and press the shoulder blades together.
On the exhale, lean forward, pull your hands toward your heels, relax your shoulder blades, and rest your chin.

Yoga for the neck and shoulders

Repeat these movements 4 times.
Stand with your tail.
Otita Trikonasana;
Useful movement change to reduce neck pain
Spread your legs wider than your shoulders, with your left foot upside down.
At a 90 degree angle.
On the tail, spread your arms parallel to the floor.
On the exhale, bend to the left, keeping your shoulders and hips in one direction.
Place your left hand under your left knee and turn your head toward your left foot.
Straighten your arms, with the left arm down to the left and the right arm up.
On the tail, rotate your right hand and bring it to your right ear, turning your head towards the palm of your right hand.
On the exhale, return your right arm to its previous position (aligned with your left arm), and tilt your head toward your left leg.
Repeat this arm movement 4 times, turning the head and looking to the right hand when inhaling and looking down at the left foot when exhaling.

Vajrasana to reduce neck and shoulder pain
On the exhale, tighten your abdomen and bend your back to bend forward, lower your arms and place them behind your back, keep your hands on your hips, palms up.
Bring your chest to your thighs and place your forehead on the floor.
With your tail, open your chest and spread your arms, straighten your upper back and return to the position.
Repeat these movements 6 to 8 times.

Pashimutanasa, sitting forward bending motion
Place your feet forward, backward, and your hands on your thighs.
On the exhale, while lowering your arms, bring your legs and chest toward your thighs, and place your chin at a 45-degree angle to your thighs.
Lie down and bend your knees gently.
With the tail, keep your shoulders relaxed and while lifting your chest, lift your chin a little.
As you exhale, lower your torso toward your legs and attach your chin to your legs.
Repeat these movements 4 times.
Easy sitting screw is one of the most useful yoga movements
Sit with your feet flat across your spine.
Place your left hand on your right knee and place your right hand on the floor, behind you, with your right arm out and your fingers away from your pelvis.
As you exhale, turn your neck in the same direction as you turn your head to the right.
Stay here and do the tail.
On the next exhale, turn your shoulders to the right and your head to the left.
With your tail, open and straighten your spine slightly vertically.
With each subsequent exhale, gently turn your head to the left shoulder, and the next time to the right.
Continue for 8 breaths, then repeat the other side.

Knee-to-chest gesture
Lie on your back with your knees bent toward your chest, and your feet flat on the floor.
Place your hand on both knees.
On the exhale, gently move your thighs toward your chest, keeping your lower back on your hips.
Keep your shoulders relaxed.
With the tail, straighten the arms and return to the starting position.
Repeat this exercise 8 times.

Yoga for the neck and shoulders

Two-legged gesture
Lie on your back with your hands flat on the floor, palms down.
Bend your knees and place your feet on the floor, flatten your pelvis on the floor and easily approach the sitting bones.
With the tail, press your legs down, hold your chin, lift your pelvis, so that your neck is gently on the floor.
As you exhale, bend your spine, vertebrae, and slowly return your pelvis to the starting position.
Repeat these movements 6 times.

Treatment of neck pain with corpse gesture
Lie on your back and place your arms comfortably on your sides, with your palms and feet slightly apart.
Close your eyes and let your body relax completely.
Keep your mind calm and pay attention to the emotions in your body.
Rest for at least 3 to 5 minutes.

Yoga for the neck and shoulders


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