Are you bothered with neck pain? Here are 4 Yoga Exercises that can give you increased mobility and less muscle tension in the neck. Share with someone who has a stiff neck - they just want to benefit from it! These exercises are especially aimed at increasing mobility with the intention of providing better function and less pain in everyday life.
Yoga and yoga exercises can be helpful when it comes to relaxation in tight muscles and muscle aches. Most of us wait a little long before we tackle the problem and then it has often developed into a stage where it requires extra effort to do something about - therefore we always recommend that you take symptoms and ailments in the neck, thoracic spine and shoulder it seriously and seek treatment, as well as begin with custom exercises to counteract the problem. We therefore recommend that you also, in addition to these stretching exercises, try these shoulder exercises og these good measures if you struggle with neck pain and headaches.
1. Viparita Karani (Legs stretched out along the wall)
Viparita Karani is a yoga position that gives the body a well-deserved rest at the same time as it takes the pressure away from the neck and back. Feel free to use a yoga mat and a towel for increased stability under the hip when performing this exercise. You will find out for yourself how much stretch is right for you - experiment with the distance to the wall and the angle of the legs. Try to keep your legs straight as you let your shoulders and neck sink backwards towards the floor. Gently pull your neck back and let your arms fall back with your palms up. Hold this position for 5-10 minutes while breathing calmly and controlled.
2. Marjariasana Bitilasana (Cat camel exercise)
The cat camel exercise is a nice and nice mobilization exercise that gives more movement to the entire spine. It stretches and gives more flexibility to the back, chest and neck. It is a fantastic exercise for those who need to loosen stiffness in the neck and back. Start standing on all fours, then lower your back slowly to the floor before slowly, but firmly pushing your back toward the ceiling. Repeat the exercise for 8-10 reps over 3-4 sets.
3. Ardha Matsyendrasana
This sitting yoga position provides increased flexibility and movement in the spine and back muscles. It can be a demanding exercise, so do not try this if you do not feel comfortable with the other exercises in the article. Take a deep breath and turn calmly to the side - do not jerk, but rather move very calmly to the side. Hold the position for 7-8 deep breaths and then repeat on the other side.
Stand on your knees and let your body fall forward with outstretched arms. Rest your head against the ground and stretch your arms in front of you until you feel a slight stretch in the transition to the neck and upper back. Performs 3-4 sets of 30 seconds duration.
These are fine yoga exercises that should preferably be done daily for maximum effect - but we know that hectic weekdays do not always allow this, so we accept even if you get it done every other day.
How often should I do the exercises?
It all depends on you. Find out what works for you in the beginning and build slowly but surely going forward. Remember that exercise can lead to tenderness in the beginning, as you actually gradually break down damaged areas (damaged tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises can be beneficial for you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible.
Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us.
NEXT PAGE: - Pain in the neck? You should know this!
What can I do even for neck pain?
There are a number of good self-measures that can be done against neck pain. We recommend exercises, as well as exercise, combined with enough recovery. In this video you can also see several exercises, in addition to the ones shown above, that can help against the sore neck.
Exercises against Neckkink
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Other Property Measures
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for muscle and joint pain
Biofreeze (Cold / cryotherapy)
Try these exercises as well: - 6 Strength Exercises for Stronger Hips
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