Last updated 18/03/2022 by The pain clinics - Interdisciplinary Health

5 Yoga Exercises Against Stiff Neck

Are you bothered by a stiff neck? Here are 5 Yoga exercises that can help you with increased mobility in the neck and to reduce neck stiffness. Feel free to share with someone with neck complaints.

Yoga and yoga exercises can be useful when it comes to relaxing in tight muscles and muscles. Most of us sit too much in everyday life and this causes the muscles in the neck, back, hip, back of thighs and seat to become too tight. Regular stretching and movement can be a good measure to counteract stiff muscles and stiff joints. We recommend that these exercises be done together these strength exercises for the hip og back for maximum effect - as well as these adapted the strength exercises for the neck.

1. Urdhvamukhasvanasana (Scouting dog position)

This yoga position opens up the chest, stretches the abdominal muscles and activates the back in a good way. Start by lying flat on the floor with your palms down the floor approximately in the middle of the ribs. Then pull your legs together and press the top of your feet pressed against the floor - at the same time use the force from your back, not your hands, to lift your chest off the floor - you should feel that it stretches slightly in the back - make sure you do not take in too much . Keep your legs straight and hold the position for 5 to 10 deep breaths. Repeat as many times as you think is necessary.

2. Uttana Shishosana (Yoga position for stretching the entire spine)

A yoga position that stretches the entire back from the lower part all the way up to the transition to the neck - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to both the lower and upper back. Stand on your knees and let your body fall forward with outstretched arms as shown in the picture - make sure you do this in a controlled, calm motion. Find the position where it stretches easily and hold for 30 seconds before repeating over 3-4 sets.

3. 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.

4. Ardha Matsyendrasana (Rotational Exercise)

This sitting yoga position provides increased flexibility and movement in the spine and back muscles - also generally recommended for the entire back. 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.

5. Viparita Karani (Legs stretched out along the wall)

Viparita Karani is a yoga posture that gives the body a well-deserved rest while removing pressure from the neck and back. When doing this exercise, use a yoga mat and a towel for increased hip stability. You 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 back toward 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.

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.

Tip: Foam roller for more chest movement

Foam roller can be a useful and good tool for mobilizing the joints and muscles in the thoracic spine - which in turn promotes better movement to a stiff and sore neck. Good tip for you who need to "dissolve" a bit. For maximum effect we recommend this foam roller (click here - opens in new window) from Epitomy.

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. We also encourage you to check out these strength exercises for the hips.

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 . If you have any questions, just give it a go Contact us or comment directly in one of our relevant articles for your issue.

NEXT PAGE: - Pain in the neck? You should know this!

ALSO TRY: - 5 Good Exercises Against Bad Shoulders

Hurt i back og neck? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

TRY THESE EXERCISES ALSO: - 5 Good Exercises Against Sciatica

What can I do even for muscle and joint pain?

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)

ALSO READ: - 6 Effective Strength Exercises for Sore Knee

DID YOU KNOW: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you need other recommendations tailored for you.

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