For Doctors Emergency Care Medikoe LogoDr Specialisation
Book AppointmentHealth HubMedicommunity
Home > Health Hub > Article > yoga for Neck and Shoulder pain (Cervical)

yoga for Neck and Shoulder pain (Cervical)

Dr Savita Kalgaonkar

Dr Savita Kalgaonkar

  Ramamurthy nagar, Bengaluru     Feb 21, 2017

   2 min     

undefined

You tend to experience neck and shoulder pain when you are in stress, physical as well as tension. You may even get convinced of skipping your workout due to pain and discomfort. However, you should regularly do the stretching to get yourself relieved from the pain and tightness. Here are few easy stretches and poses you can perform to get rid of the trouble you are getting may be because you slept funny or you overdid the exercise.

Practices to keep neck and shoulder healthy and avoid pain and stiffness:

  • Yoga practices:
  • Neck movement :
  • Right-left:
  • Sit straight on chair.
  • Shoulders are completely relaxed.
  • Move the face on right side as much as possible (without pain) and then take it on left side.  If pain occurs some point then come back from there itself.
  • Repeat for ten counts.
  • Breathing is normal throughout this practice.

Sideward right and left:(taking ear to the shoulder and coming back):

  • Sit straight on chair.
  • Shoulders are completely relaxed.
  • Bend neck towards right taking ear to shoulder while shoulder is relaxing.
  • Move from right to left in same fashion.
  • Repeat for ten counts.
  • Breathing is normal throughout this practice.

  • Shoulder movement:
  • Up-down along with breathing:
  • Sit in same position placing palms on thighs.
  • Take the shoulders up while inhaling and down while exhaling.
  • Repeat for ten counts.


In and out

  • Place palms on respective shoulders.
  • Join the elbows in front.
  • While inhaling take the elbows out and while exhaling take them near to each other.
  • Throughout the stretch the elbows are in line of shoulders.
  • Repeat it for ten counts.


  • Shoulder rotation:
  • Two types of shoulder rotations can be practiced.
  • Place palms on the shoulders.
  • Join the elbows and rotate in clockwise and anticlockwise direction. Practice five rotations each.
  • Place hands in the line of shoulders.
  • Rotate hands in clockwise and anticlockwise direction. Practice five rotations each.


  • Hugging yourself: Place the palms on other shoulder in such a way that elbows will come one on the other.
  • Breathing awareness:  Avoid holding of breath throughout the day.  Holding of breathing helps to increase the pain than releasing it. Continuous regular breathing increases strength and helps to release tension.


  • Ayurvedic remedy:
  • Apply bala oil before bath 4 times per week. Oil application on regular basis helps to maintain vata in balance state which is the only cause of any pain and stiffness.
Tags:  Yoga, Neck and Shoulder pain, spondylosis, stretches,

Note: We at Medikoe provide you with the best healthcare articles written and endorsed by experts of the healthcare industry to boost you knowledge. However, we strongly recommend that users consult a doctor or concerned service provider for expert diagnosis before acting on this information.

  5 Likes |    2 Comments |     Share |    991 Views
COMMENTS

Comments
Nithin SD
Nithin SD |  February 22nd, 2017

good article...

Nithin SD
Nithin SD |  February 22nd, 2017

Interesting ...