The cervical or neck tension is regularly a reflection of a state of stress. The poor posture and daily pressure are factors that aggravate cervical contracture. It manifests with very painful neck stiffness that, sometimes, radiates to the shoulders and is amplified with tensions and contractions. To relieve these annoying symptoms that can affect your quality of life, we will talk about five yoga poses for cervical tension.
Yoga To Improve Cervical Health
The practice of yoga includes a series of postures that, in general, help to move all the joints of the body. In particular, some asanas promote neck movement in its six main directions to lengthen and stretch the muscles. These postures help to prevent chronic neck pain.
These postures can align your head with the spine, causing it to recover its natural curvature. This optimal postural alignment leads to less tension in the intervertebral discs. The practice of yoga also strengthens the neck and back muscles, which allows you to maintain a healthier posture daily.
Once you incorporate the regular practice of yoga into your daily life, you will naturally be more aware of how your body feels each time you adopt an incorrect posture or when you spend too many hours in front of the computer. This simple awareness is part of the therapy that helps to achieve definitive relief of cervical tensions.
Yoga Poses For Cervical Tension
The five postures that we will mention below, not only help to combat cervical tension and neck and shoulder pain, but also promote energy, strengthen muscles, and relax joints. They also favor mental health and physical health, improving the figure, and increasing self-esteem.
1. Cobra Pose
Cobra pose eliminates stiff neck and shoulder, and also acts as an excellent remedy for cervical problems.
How To Do:
- Lie on your stomach with your toes and forehead resting on the floor.
- Keep your legs together with your feet and heels slightly touching each other.
- Place your hands with your palms down under your shoulders, keeping your elbows parallel and close to your torso.
- Breathing deeply, lift your head, chest, and abdomen while keeping your belly button on the floor.
- Pull your torso back and the floor with the support of your hands.
- Keep breathing carefully, while curves vertebra by vertebra. If possible, stretch your arms arching your back as much as possible. Tilt your head back and look up.
- Keep your shoulders relaxed, even if that means bending your elbows. Make sure your feet are still together. Remember to maintain the right attitude and cheerful facial expression without exaggerating the stretch.
- Exhale and bring your abdomen, chest, and head back to the floor.
2. Cat Pose
This pose is extremely recommended for those people who have stiff spines and chronic neck pain. This yoga posture gently stretches and stimulates the spinal nerves.
How To Do:
- Lean on your knees on the floor, resting your hands on the floor.
- Line your hips with your knees and your shoulders with your hands.
- Try to maintain a neutral position in your spine, the muscles of the abdomen contracted and the back, totally straight.
- Make a deep inhalation with your back fully arched, then lift your neck.
- Slowly raise your eyes to the sky at the same time as the coccyx.
- Subsequently, with an exhalation, return to the initial position, arching back again until joining chest with chin.
- Repeat this sequence of movements several times so that you can feel relief in the cervical region.
3. Fish Pose
The fish pose provides strength and flexibility to the entire spine. It is incredibly beneficial for the cervical region and helps to overcome stress and tension in the neck caused by prolonged long hours sitting in front of the computer.
How To Do:
- Lie on the floor with your legs tight, and your arms extended against the body.
- Without arching your back, lift your chest while keeping your hands and forearms on the floor while gently inhaling.
- When exhaling, return your body to the initial position and resume the exercise 3 to 5 times.
4. Child’s Pose
This pose is beneficial for patients who also suffer from pain in the lower back or cervical spondylitis due to several factors such as stress, tension, and excessive workload.
How To Do:
- First crouch and squat, then slowly lengthen the trunk forward, dropping all the weight on your thighs and knees, until you can rest your forehead entirely on the floor.
- Your arms should extend fully backwards on the side of your body with your palms facing out.
- Then, inhale and exhale deeply 3 to 5 consecutive times, trying to lengthen your spine and lower your buttocks.
- The correct position should align your buttocks with the soles of your feet and the palms of your hands while keeping your forehead paid to the floor.
5. Sitting Torsion Pose
One of the simplest yoga poses that is effective in relieving tension, and neck pain is sitting torsion. Although it is certainly simple, it is the one that provides higher resistance to the cervical region.
How To Do:
- Sitting on the floor, place your right hand behind your back and your left hand on your right knee.
- Do a deep breathing exercise while turning right.
- Then return to the starting position and turn the other way.