4 asanas to help with neck pain

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These simple yoga exercises will help stretch and relax your neck, chest, and back muscles.

1. Hero Pose II

She is virabhadrasana II.

Place your feet 120–125 cm apart. The toes of the right foot should point to the right. The left foot should be perpendicular to the right one, but if this is difficult for you, try to simply rotate the foot as much as possible.

Find a balance so that you can stand firmly on your heels. Raise your arms above your head and bend your right leg at the knee. Note that the knee should be at a 90 degree angle. Do not try to sit too low and make sure that the body remains in the same plane, as if you are pressing your back against a wall. Usually in this asana they try to go towards the hips - do not let go of them, pull the tailbone down.

Spread your arms out to the sides at shoulder height and bring your shoulder blades together.

This asana develops the rhomboid and trapezius muscles and helps to stretch the chest muscles. Imagine that you are pressing with the pads of your index fingers on something hard - the tension will break the rotators of the shoulder.

Take 8-10 slow breaths in this position, change legs and repeat.

2. Cow head pose

Gomukhasana in this version helps to stretch and open the muscles of the shoulder girdle.

First, take the pose of the staff - sit up straight, with your back straight, stretch your legs in front of you.

Extend your right hand up, pressing it to your ear. Place your left hand behind your back, pressing it to your body.

Bend your elbows and try to connect your fingers behind your back. The lock should be between the shoulder blades. If you cannot connect your hands, use a strap.

Feel the stretch in your muscles. Take 8-10 deep breaths, then switch hands and repeat.

3. Inverted Plank Pose

Purvottanasana stretches the chest muscles and makes the back muscles work, which stabilize the shoulder blades.

Sit in staff pose with your legs extended. Place your palms on the floor next to your hips, fingers facing forward. Expand your shoulders and lower your shoulder blades.

Use the pads of your fingers to rest on the floor. Lift your pelvis off the floor, resting on your feet. Lighter version - bend your knees at a 90 degree angle.

Take 3-5 slow breaths, lower yourself to the floor. Repeat 3-5 times.

4. Elbow plank pose

The plank works out your back, abs, and shoulder muscles. It is easier to keep balance on the elbows.

Lie facedown on the floor with your hands on your elbows shoulder-width apart. Lean on your forearms.

Raise your pelvis so that your entire body forms a straight line from head to heels. The elbows should be bent at a 90 degree angle.

Hold this asana for 10-30 seconds, do not forget to breathe at your own pace. Repeat 2-3 times.