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10 Quick Yoga Stretches For Neck Pain Relief

10 Quick Yoga Stretches For Neck Pain Relief

Long and stressful hours at the office, lengthy commutes, carpooling, and hoisting our toddlers up and down can be grueling for the mind and body. These are some of the most common stressors that cause chronic neck pain.  Management for neck pain is essential in supporting overall spinal health. Yoga is the number one preventative approach to maintaining your body’s total well being. Here are 10 simple yoga stretches to help relieve that stubborn neck pain.

1. Child’s Pose

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    • Begin in a kneeling position and inhale.
    • Exhale and drop your buttocks toward your heals as you stretch your body down and reach your arms forward.
    • Rest your arms on the earth, alongside your body with your stomach nestled between thighs and forehead on the mat.
    • Remain in child’s pose for 3-5 breaths, feeling your spine begin to lengthen and your buttocks dropping down.

    2. Cow to Cat Pose

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      • Begin in a table-top position; hands with fingers pointed forward aligning under shoulders and knees aligning under hips at hip-width distance.
      • Move into cow pose by inhaling; drop your belly toward the mat, lift the chin and chest, with eyes gazing up toward the sky.
      • Move into cat pose by exhaling; draw your belly toward the spine with a round back toward the sky.
      • Alternate between cow and cat pose 3-5 times.

       3. Seated Spinal Twist

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        • Begin seated with legs extended.
        • Cross right foot over outside of left thigh with a bent knee. The right knee is pointed toward the sky.
        • Inhale and place the left elbow to the outside of the right knee with the right hand centered to the spine on the floor behind you.
        • Exhale and twist right in a gentle movement, moving from your abdomen, keeping both sit-bones on the floor. Remain for 5 breaths.
        • Repeat on the other side. Left foot over right thigh, right elbow outside of left knee, hand centered to spine behind on the floor, twist and breathe.

         4.  Ear to Shoulder Pose

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          • Begin seated with legs crossed, looking straight ahead with arms down at your side.
          • After a deep inhale, exhale and bring your right ear down to your right shoulder without bending your head forward or backward to remain in the same line as your shoulders.
          • Inhale and raise your head back to center.
          • Exhale and repeat on the other side by drawing your left ear down to the left shoulder.
          • Repeat 3 times on both sides.

           5.  Wide Legged Forward Ben

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            • Begin in a standing position with feet wide apart.
            • Inhale and straighten your spine up before exhaling while you fold forward at the hips.
            • Gently drop your head to the earth and gaze behind you.
            • Bring your hands to the floor or wherever they can reach, with your elbows pointing behind you.
            • Remain in this pose for 3-5 breaths.

            6.  Rabbit Pose

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              • Begin in child’s pose.
              • Hold on to your heels with your hands, inhale and gently roll from your forehead to the crown of your head, lifting your hips up toward the sky.
              • Exhale and slowly lower hips to back to the heels and forehead back to starting position.
              • Repeat 3-5 times.

              7.  Extended Puppy Pose

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                • Begin in a table top position; hands with fingers pointed forward aligning under shoulders and knees aligning under hips at hip-width distance.
                • Inhale as you walk your hands out in front of you, lowering your chest down toward the ground.
                • Exhale and keep your hips over your knees and arms shoulder distance apart, while you gently release your forehead to the ground.
                • Inhale and inch your finger tips away from your body, draw your shoulder blades together, and reach your hips up toward the sky.
                • Exhale and remain in this pose for 3-5 breaths.

                8.  Fish Pose

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                  • Begin in a laying-down position with legs extended and arms resting alongside your body with palms down.
                  • Gently raise your sacral area as you bring your hands together beneath your lower spine with thumbs touching and palms flat on the floor.
                  • Inhale and press your forearms into the earth while lifting your upper back to create an arch.
                  • Exhale; lift your shoulder blades and upper torso off of the earth, gently tilting your head back so the crown of your head is to the floor.
                  • Remain in this pose for 3-5 breaths.

                  9.  Legs Up The Wall Pose

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                    • Begin in a laying-down position with legs raised above hips and pressed against the wall.
                    • Shift your weight from side to side as you inch your buttocks toward the wall.
                    • Inhale and let your arms rest open at your sides with palms facing up.
                    • Exhale and let your hip joints and lower back come into contact with the earth.
                    • Close your eyes and remain in this pose for 5-7 breaths.

                    10. Corpse Pose with Head and Neck Support

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                      • Place a bolster, folded blanket, or towel on the earth where your head will rest.
                      • Lie back on the bolster with knees bent.
                      • Place the bolster under your head and neck.
                      • Inhale and extend legs one at a time.
                      • Exhale and allow your body to relax into the earth with arms placed out to the side and palms up.
                      • Focus on inhaling and lengthening along the earth while you exhale.
                      • Continue to breathe with eyes closed for 3-10 breaths.

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                      Last Updated on January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

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