हिंदी
Yoga neck pain is a typical problem, particularly if you’re new to the practice or unaccustomed to certain positions. Neck pain is fairly common and can be brought on by misalignment and a lack of awareness during practice or even regular tasks. They include regular daily activities that call for forward motions that are repeated, poor posture, or a tendency to hold your head fixed. It is usual to experience pain in this area of your body, and it is easy for the pain to radiate to your shoulders and back. Neck pain can lead to headaches, bruises, and even accidents.
1. Yogic stretching
Sukshma Vyayam or other subtle exercises should be done as your first practice session. In order to gradually warm up the joints before doing yoga, you should warm up by gently rotating your hips, arms, wrists, head, and neck as well as mobilizing your ankles. In order to stretch and relax your muscles, quickly circle the area.
You will prepare your body for practice this way, lowering your risk of injury. Before attempting any postures that require you to bend your back, such as Camel Pose and Snake Pose, make sure your body is completely warmed up.
2. Pass a basic test
To make sure you have the necessary core strength, raise your feet first, then tuck your legs into your chest for a full five seconds before lifting them all the way up.
3. Choose a cozy spot to rest your head.
To position your head on the floor, place the base of your hand at the top of your nose and stretch your middle finger to the top of your head.
4. Safely practice inversions
• When in a headstand, rotate your forearms and elbows toward the floor.
• Be sure that there is no pressure or other sensation in your brain.
• Keep your head still at all times when in the stance. Use a spotter if you can as well.
5. Consistently stretch
To combat this, it is advised to do yoga and regular stretching in the morning. The soreness or stiffness in the shoulders and neck may be alleviated with this. At least three times per week, incorporate these yoga asanas into your routine.
6. Keep your digital usage in check
Because of our contemporary lives, we end up spending the majority of our waking hours utilizing digital devices like smartphones, computers, and tablets. People are believed to use their smartphones for an average of 4 hours per day, according to newly conducted research. This can add up to a staggering 1,400 hours a year, which is needless. All of these harmful habits, including prolonged sitting, can lead to poor posture and stiffness in the neck and shoulder areas.
Stiffness in the neck, shoulder, and back may be significantly influenced by how much stress has been held in. When you are stressed, the accumulated nervous energy that is present in the neck and shoulder region hurts a lot. With the help of mild yoga poses, breathing exercises, and meditation, you may relax your muscles. Take some time every day and pay attention to how your stress levels change.
