Shoulder and neck pain is a musculoskeletal disease.
Causes of neck and shoulder pain:
Photo: Zahnärzte Potsdam Rücker & Zwirner
The cause of neck and shoulder pain is mainly due to sitting, moving, and doing daily activities in the wrong posture for long periods of time.
Yoga exercises to treat shoulder and neck pain:
1. Cat pose
Photo: headsstandsandheels
Effect: Stretches the spine and stretches the entire body to achieve comfort and release tension.
Doing:
Place your knees and feet hip-width apart, your hands shoulder-width apart and on the floor.
When inhaling, place the air in the abdominal cavity, lower your back, lift your chin, and direct your eyes to the ceiling to relax your neck.
Exhale, arch your back, suck in your abdomen, press your chin to your sternum, eyes facing your navel to help maximize the stretch of your cervical vertebrae.
Repeat for about a minute for this Yoga exercise to achieve a relaxing effect.
2. Bend position
Photo: JEFF NELSON
Effect: Helps stretch the entire back, neck, shoulders, nape… increasing joint flexibility and spine elasticity.
Doing:
Stand straight, feet parallel, chest out so your spine is kept straight.
Take a deep breath, bend forward, keeping your back straight.
When your hands touch the floor, relax and exhale.
Hold the bent position for three counts to relax your back, shoulders, and neck.
After three breaths, lift the body back to the old position and repeat the operation 3 to 5 times.
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3. Needle insertion position
Photo: Runway Pakistan
Effect: Affects the shoulder blades, stretches the shoulder muscles, helps reduce pain and eliminate excess fat in the shoulders.
Doing:
Start in cat pose, then slowly lower your arms, shoulders touching the ground, moving in the opposite direction.
When you lower your shoulders and arms to the floor, breathe out gently and relax, without straining those arm muscles.
To change sides, she presses her palms against the floor perpendicularly to lift her body and change direction.
Hold one side for about 15 to 30 seconds then switch to the other side.
4. Hand-to-hand position
Photo: MindBodyGreen
Effects: Stretches arm muscles, opens chest and shoulders to help adjust the position of muscles and joints.
Doing:
Sit on your legs, reach one arm straight up toward the ceiling, then fold your arm behind your shoulder blade.
If you can’t touch it with your hands, you can use a towel to help.
Keep your hands touching each other tightly for five deep breaths.
After five reps, do the same with the other side.
Note: Keep your neck and spine straight, do not bend your head or lean forward.
5. Twisted body posture
Photo: David Martinez
Effect: Stretching the neck and shoulders helps stretch the vertebrae from the neck to the back.
Doing:
Sit cross-legged, raise your right leg and place it outside your left knee.
The right hand should be pushed back so that it forms a perpendicular line and is about an arm’s length away from the buttocks.
Twist and squeeze your body backwards.
Head backwards to relax the neck and lumbar vertebrae.
Switch sides and repeat the same operation.
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