Neck and shoulder pain arises due to various reasons starting from simple muscular strain to more chronic conditions such as spondylosis or osteoarthritis. At present there are so many treatment modalities available for treating the neck and shoulder pain, no matter what is the main cause.
However in conditions where the neck muscles and shoulder muscles becomes weak, the pain becomes more chronic and hard to cure. This also affects the daily activity of the person.
For such type of pain giving symptomatic relief or pain management treatment are not very useful. In such occasions some sort of neck and shoulder muscle strengthening exercises (mainly static form of exercises) are highly helpful.
When speaking about the static exercises for strengthening the neck and shoulder muscles, the immediate effective solution you can get is Yoga.
Yoga for neck and shoulder pain relief provides good number of static poses which strengthens the muscles in the body effectively. To strengthen the neck and shoulder muscles and thereby to remove the tension or stiffness from the area the following major and unique yogic poses are recommended. These can surely help you a lot.
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5 Highly Effective Yoga Stretches for Neck and Shoulder Pain Relief
Yoga exercises for neck and shoulder pain are most effective and can be tried out without any side effects. You can check these effective yoga postures here and can try them out, next time when you suffer from neck and shoulder pain.
Carrying out single or all of the 5 ones can help you a lot in reliving your upper back pain, neck and shoulder muscle tension.
1- Pawanmuktasana (wind releasing pose):
Lie on your spine with legs straight and together. Lift both the legs up to 90 degree and with knees straight. Then bend the legs at the knees and take both knees closer to the chest.
Now with inhalation lift the head up and place the chin between the knees and exhale slowly. Then onwards try to have normal breathing and maintain this final pose for about 1 to 3 minutes if possible.
2- Simple Matsyasana (simple fish pose):
Lie on the spine with legs straight and together. Then with the help of your hands slowly lift your head and neck and try to place the crown o the head on the floor which gives an elevated throat appearance. Try to maintain this final pose for about 1 to 3 minutes if possible.
3- Bhujangasana (cobra pose):
Lie on your abdomen with legs together and chin placed on the ground. Now keep your both palms directly below the shoulders on the floor. With inhalation lift your head, neck and chest up till your umbilical region with elbows half flexed and exhale slowly.
Then onwards try to have normal breathing and maintain this final pose for about 1 to 3 minutes if possible. On regular practice this pose helps to strengthen the neck muscles, shoulder muscles and arms effectively.
4- Sarpasana (snake pose):
This is an advance pose to bhujangasana where you have to follow the same procedure like bhujangasana but you have lift your total spine up with the elbows completely erect.
Thus the total spine weight will be rested on the neck, shoulders and hands which maintaining for a long time strengthens the muscles on those areas effectively. Try to maintain this pose for about 1 to 3 minutes if possible.
5- Vakrasana (spinal twisting pose):
Sit with your legs straight and together and then bend your right leg at the knee and rest the foot on the right side floor just behind your left knee where the right knee should face the roof. Then lift your left hand up and cross the right knee to catch the right ankle joint or the big toe.
When doing like this the shoulder and neck will automatically twist towards the right side which in turn strengthens the neck and shoulder muscles effectively. Try to maintain this pose for about 1 to 3 minutes if possible.
Follow These Yoga Poses and Focus On Enhancing Your Lifestyle
Besides learning and practicing the above yogic postures you should try to improve your lifestyle for living healthier and happier. Try to be calm and stress free, meditate, drink more water, eat vegetarian food, quit smoking and drinking, etc.
Also it is important to maintain good posture (while you are working, sitting, standing, walking, etc.) which will help in overcoming various spinal and cervical problems. Spend good time to care for your body and you will see that your body will thank you in return!
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