Do you suffer from neck pain? If so, you’re not alone. Many people experience neck pain at some point in their lives. Thankfully, yoga can be a great way to relieve neck pain. In this blog post, we will discuss six yoga poses that are specifically designed to help relieve neck pain. These poses are easy to learn and can be done anywhere, anytime. So why not give them a try as part of your larger neck pain treatment?
1: Ustrasana
Benefits: Stretches the front of the body, including the chest, shoulders, and neck. This pose also opens up the hips and lengthens the spine.
How to do it: Begin by standing on your mat with your feet hip-width apart. Take a deep breath in and raise your arms overhead. As you exhale, begin to arch your back and look up at the ceiling. Keep your abdominal muscles pulled in so that you don’t strain your lower back. Hold this pose for 30 seconds to one minute before releasing and returning to standing. Repeat as needed.
2: Adho Mukha Svanasana
Benefits: Stretches the shoulders, neck, and spine. This pose also calms the mind and relieves stress.
How to do it: Start by positioning yourself on your hands and knees, assuming a tabletop position. Make sure your wrists are directly beneath your shoulders and your knees are directly beneath your hips. As you exhale, begin to lower your chest toward the floor while keeping your gaze focused on your navel. Keep your abdominal muscles pulled in so that you don’t strain your lower back. Maintain this posture for 30 seconds to one minute, then release and return to the tabletop position.
Repeat as needed.
3: Balasana
Benefits: Stretches the hips, thighs, and ankles. This pose also calms the mind and relieves stress.
How to do it: Begin in a tabletop position on your hands and knees. As you exhale, begin to lower your hips toward the floor while keeping your gaze focused on your navel. Keep your abdominal muscles pulled in so that you don’t strain your lower back. Hold this pose for 30 seconds to one minute before releasing and returning to the tabletop position. Repeat as needed.
4: Bhujangasana
Benefits: Stretches the chest, shoulders, and neck. This pose also strengthens the back muscles.
How to do it: Begin by lying on your stomach with your feet hip-width apart. Place your hands on either side of your body with your palms flat on the floor. As you inhale, begin to lift your chest off the floor while keeping your gaze focused on the horizon. Hold this pose for 30 seconds to one minute before releasing and returning to lying on your stomach. Repeat as needed.
5: Matsyasana
Benefits: Stretches the neck, shoulders, and spine. This pose also strengthens the back muscles.
How to do it: Begin by sitting on your mat with your legs extended in front of you and your feet hip-width apart. Place your hands on either side of your body with your palms flat on the floor. As you inhale, begin to lift your chest off the floor while keeping your gaze focused on the horizon. Hold this pose for 30 seconds to one minute before releasing and returning to sitting on your mat. Repeat as needed.
6: Sarvangasana
Benefits: Stretches the shoulders, neck, and spine. This pose also calms the mind and relieves stress.
How to do it: Begin by lying on your back with your feet hip-width apart and your arms by your sides. As you inhale, begin to lift your legs and torso off the floor while keeping your gaze focused on the horizon. Hold this pose for 30 seconds to one minute before releasing and returning to lying on your back. Repeat as needed.
Now you have six yoga poses for treating your neck pain. But yoga alone cannot correct underlying issues. Turn to our pain clinic in Chicago for a comprehensive plan.
