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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 November 20, 2018

                      10 Reasons Why New Year’s Resolutions Fail

                      10 Reasons Why New Year’s Resolutions Fail

                      A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

                      Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

                      1. You’re treating a marathon like a sprint.

                      Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

                      If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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                      2. You put the cart before the horse.

                      “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

                      3. You don’t believe in yourself.

                      A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

                      4. Too much thinking, not enough doing.

                      The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

                      5. You’re in too much of a hurry.

                      If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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                      6. You don’t enjoy the process.

                      Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

                      The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

                      7. You’re trying too hard.

                      Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

                      8. You don’t track your progress.

                      Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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                      9. You have no social support.

                      It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

                      10. You know your what but not your why.

                      The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

                      Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

                      Do you want to be fit so you can be a positive example that your children can admire and look up to?

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                      Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

                      Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

                      Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

                      • The more specific you can make your goal,
                      • The more vivid it will be in your imagination,
                      • The more encouraged you’ll be,
                      • The more likely it is you will succeed (because yes, you CAN do this!).

                      I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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