How to Yoga for Neck and Shoulder Pain

The human body is made for movement and activity, and suffers when deprived of it. Joints maintain their mobility, and muscles their elasticity, only if they are used. All body systems--respiratory, circulatory, digestive, etc.--need movement if they are to function efficiently. Movement is natural and necessary, but unfortunately most of us lead a sedentary lifestyle, which is taking a toll on our neck and shoulders.

Many of us in today’s world spend a lot of time sitting in front of computers; this tends to wreak havoc on our neck and shoulders. The culprit here is poor posture. In most cases, pain in the neck and shoulders results from awkward postures and poor work or study habits. If we position our head just a few centimeters the wrong way and sustain it, it may cause unbalanced stress on our muscles leading to pain and soreness.

So much unease can be avoided and much time and resources can be saved if we assume a better posture, adopt a healthy lifestyle, and be more aware of the natural balances of the body. Here, yoga has much to offer. There are practices in yoga that tone the neck and shoulder muscles, making them less susceptible to injuries. These practices also help in the rehabilitation of chronic neck and shoulder pain.

Recommended Yogic Practices:

1. Mushtika Bandhana (Hand Clenching)

2. Manibandha Naman (Wrist Bending)

3. Manibandha Chakra (Wrist Joint Rotation)

4. Kehuni Naman (Elbow Bending)

5. Skandha Chakra (Shoulder Socket Rotation)

6. Greeva Sanchalana (Neck Movements)

7. Marjari Asana (Cat Stretch Pose)

8. Gomukhasana (Cow’s Face Pose)

9. Shava Udarakarshanasana (Universal Spinal Twist)

10. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

11. Bharamari Pranayama (Humming Bee Breath)

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