Suffering From Neck Pains After Long Day Work? Try This

If you are sitting hours together before computer and suffering from neck pains, then doing these neck movements gives instant relief

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When we are sitting continuously and doing work before computer, neck, hands and legs, back everything pains if we don’t take relaxation in between. Sometimes, it may not be possible due to the emergency of work.

If we can do exercise in the same place where we are sitting, it would be good. Are there any such exercises? Yes.

If you are having neck pains then you can practice this wherever you are.

Practice this after 1 and 2 variations I discussed earlier.

Hope you are following in sequential manner.

Benefits of doing Neck movements include stimulating nerves of different organs which pass through the neck. As all the nerves which connects the body organs pass through the neck, these Neck movement asanas release stress and stiffness in the head, neck, and shoulder region.

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Neck Movement Variation-3

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Process:

  1. Sit in padmasana pose or vajrasana pose which ever is comfortable to you. Usually vajrasana pose is not recommended especially who had spinal cord injuries or fracture. Don’t over strain which ever is comfortable, sit in that pose.
  2. Keep your spinal chord and neck straight.
  3. Close your eyes, make a fist with thumb pointing sideways and place on your thighs.
  4. Concentrate on your neck.
  5. Keep your eyes closed.
  6. Now take a deep inhale and move your neck backward as much as you can but do not strain.
  7. Remain in the same position for 2-3 seconds.
  8. Now move the neck downward and try to touch the collarbone with your chin
  9. Exhale completely while bringing the neck downward.
  10. This is the first cycle of the exercise
  11. Repeat this exercise for 10 times.

Breathing pattern: Inhale while moving the neck backward.
                                     Exhale while moving the neck downward.

Keep your consciousness on neck muscle and breathing.

 


Neck Movement Variation-4

This is the final variation in Neck movement. We have to rotate the neck.  Let’s do it rhythmically and effortlessly, peacefully.

Process:

  1. Sit in the same pose that you are in.
  2. Keep your spinal chord and neck straight.
  3. Close your eyes, make a fist with thumb pointing sideways and place on your thighs.
  4. Concentrate on your neck.
  5. Keep your eyes closed.
  6. Relax and take a deep inhale.
  7. Exhale and bend your neck forward
  8. Allow the chin to touch your collarbone
  9. Now inhale and rotate the head downward, to the right, backward and then to the left side in a relaxed, smooth, rhythmic, circular movement.
  10. If possible allow the ears to touch the shoulder but don’t strain. leave it if not possible.
  11. This is the first cycle of the exercise
  12. Do this ten times clockwise in both the direction
  13. Keep your eyes closed when the exercise is over.
  14. Concentrate on your neck and feel the stretching sensation
  15. Now open your eyes.

Relax, be in whatever pose you are comfortable. Feel the vibrations. Calm down your mind.

Breathing pattern: Inhale while turning to the front and back.
                                     Exhale while turning to the side.

Caution: Immediately stop the exercise if you feel dizzy. Only when you feel better, do it. For those with spinal cord injuries or fractures, please wear spine belt and practice all these Asanas. If not, no need to wear. If you can sit on floor then do with yoga mat or else you can do in wheel chair too. If you have severe migraine problem or under medical diagnosis then don’t do this.

Note:  If you feel any discomfort while doing so, lie down for few minutes. Don’t over strain. Do relaxly and peacefully

Imp: Synchronize with your breathings while doing these asanas. otherwise it’s of no use.

If any doubts while doing asanas, please leave a comment or contact me. I will surely help you🙂

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