Working long hours at a desk or having a bad sleeping position can lead to neck pain and stiffness. While it is recommended to place your desk at eye level, it is not always possible to follow the advice. Well, not only a bad sitting and sleeping position but also excessive stress can cause stiffness in your neck. Sometimes even carrying an excessive load can lead to such complications. People who suffer from spondylitis, a type of inflammatory disease that affects the spinal cord and large joints, often develop neck pain in the face. Speaking to Hindustan Times, Yoga and Ayurveda Lifestyle Specialist and the founder of Yoganama, Namita Piparaiya shared some helpful yoga tips to help your stiff neck.
Do stretching exercises
Stretching is not only good for your neck, but also for the whole body. However, do not forget to regularly stretch and strengthen the muscles around the neck. The neck is connected to your upper back, so removing stiffness from the neck also helps mobilize the shoulders.
Joint movement
There are a number of joint movement exercises in Yoga. The shoulder circles, both clockwise and counterclockwise, should be done regularly to improve mobility and flexibility in the shoulders. It is best if you do it in the morning.
Backbends
Back bends are very helpful in releasing stress from the shoulders. If you are a beginner, you can easily start with this – stand with hands around your waist, now slowly push your upper body back. You can lie upside down on the yoga mat, place your palms by your shoulders, push them down and lift your upper body. However, one of the most useful back bends to reduce neck stiffness is the Cobra stretch. Lie prone and place your palms under your shoulder blades, now lift your upper body with your palms still on the floor and look up. Hold for a few seconds, then lift your lower body with your feet on the floor. Keep the body in this position and slowly return to the starting point. Regular practice will help you capture the Cobra pose.
neck stretch
One by one, bend the neck to either side and hold for a few breaths before changing. You can also bend the neck to the side and take the other hand behind it – this is especially helpful for most people with neck pain.
Strengthen your neck
While stretching is important to release the stiffness, one should also focus on strengthening the neck. Isometric neck strength exercises are a good way to start. Place your palm behind the head and push it forward and all the while the head pushes back with equal force.
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