Misalignment during yoga practice can lead to neck pain: Study
NEW DELHI: Misalignment and lack of awareness during exercise or even everyday activities can lead to neck pain, which is very common. These include routine daily movements that require repetitive forward movements, poor posture, or the tendency to keep your head still. The likelihood of developing discomfort in this part of your body is common, and it is easy for that pain to spread to your shoulders and back. Headaches and even injuries can result from neck pain.
You should start your practice with Sukshma Vyayam or other subtle exercises. When practicing yoga, you should warm up by gently twisting your hips, arms, wrists, head and neck, as well as mobilizing your ankles to gradually warm up the joints. Walk briskly around the area to stretch and relax your muscles. By doing this, you will prepare your body for exercise and reduce your risk of injury.
Make sure your body is fully warmed up before attempting any pose that requires you to bend your back, such as Camel Pose and Snake Pose.
Take a core test
After lifting your feet, tuck your legs into your chest for a full five seconds before lifting them all the way to ensure you have the appropriate core strength.
Find a comfortable place to rest your head.
Rest the base of your palm on top of your nose and extend your middle finger to the top of your head to determine where you should place your head on the floor. This area enables you
Practice inversions safely
. Turn your forearms and elbows towards the floor as you stand head up.
. Verify that you do not experience any pressure or sensation in your head.
. When in the pose, keep your head still at all times. Also use a spotter if possible.
It is advisable to do morning yoga and regular stretching to combat this. It can help with problems including discomfort or stiffness in the shoulders and neck. Use these yoga exercises in your practice at least three times a week.
To prevent neck pain, there are some positions that require particular caution. There are many steps you can take to ensure you are performing yoga in a way that is appropriate for your body, ability level and desired goals.
Bird Dog, a variation of Marjariasana
The transverse abdominals and the back can both benefit from more strength training with this yoga position.
. While on all fours and using double mats for improved knee protection and cushioning, extend one arm and the opposite leg. After stopping to breathe, switch sides.
. 5 times on each side of the repetition
. Useful for supporting the back and abs.
. Improves spine health
. Promotes mental focus
Ustrasana (Camel Pose) – Squat lightly on the yoga mat or on a soft surface.
. Hands should be placed on hips.
. Then gradually begin to arch your back.
. When the arms are straight, slide your palms over your ankles.
. Do not put any strain on your neck by leaving it in a neutral position.
. After exhaling, slowly return to the starting position.
Sarpasana (Snake Pose)
. Lie on your stomach with your hands clasped behind your back;
. Take a big breath and hold it for a few seconds (this is known as Kumbakh);
. Lift your head, shoulders and chest as high as you can;
. Keep your feet firmly planted on the ground;
. Hold the position for ten breaths.
Limit your digital use
We use digital devices such as smartphones, computers and tablets for most of our waking hours due to our current lifestyle.
According to recently completed research, it is thought that people use their smartphones for an average of 4 hours every day. This can total an incredible 1,400 hours per year, which is completely unnecessary. Long periods of sitting and all these unhealthy practices can cause bad posture and stiffness in the neck and shoulder regions.
The amount of stress bottled up can be a major contributing factor to stiffness in the neck, shoulder and back. The stored nerve energy present in the neck and shoulder area while under stress causes a lot of pain. You can relax your muscles with the help of gentle yoga asanas, breathing techniques and meditation. Spend a few minutes each day and notice how your stress levels change.