SatNaam ji
most of us have probably suffered with a stiff neck and tight shoulders as most of us nowadays
spend alot of time sitting infront of a computer/TV/driving and even sitting for long hours of simran
or doing kirtan can cause lots of tension in the neck and shoulders. [Personally I have had a stiff neck for the last month and know
the biggest thing I need to do is to rest, eg lie down whilst doing simran instead of sitting up. Also to take more breaks from my desk.].
Here are some useful exercises, which you can also recite SatNaam with. Just say "Sat" in your mind as you breathe in.
Say "naam" as you breathe out.
Dust of your feet
Harjit
===========
Relieve Your Neck Pain with Yoga
By Michael Russell
Everyone gets a little stiff neck once in a while, and yoga can wipe away the pain with a few concentrated exercises. First, though, you must be certain the pain isn't related to something more serious than a simple stiff neck. Instead of yoga, see a doctor if any one of the following is true:
- You neck pain has persisted for more than three days, or it keeps coming back.
- Your neck pain is accompanied by dizziness or nausea.
- The pain seems to radiate down into your arms or legs.
- The pain began with a fall or accident.
If your stiff neck does NOT meet any of the above conditions, these simple yoga exercises can help increase your neck's flexibility and strengthen the neck muscles. By exercising you speed blood and needed nutrients to the area, easing the neck pain gradually. Try these:
Neck Stretches
Sitting cross-legged, tall and straight, and inhale eyes forward. Exhale, moving chin to chest. Repeat this breath five times, the fifth time holding chin to chest breathing three times through the nose. Inhale, raising the head to center again. This time drop your right ear to your right shoulder during the exhale. Repeat this breath five times, the fifth time holding ear to shoulder for three breaths. Repeat this sequence with the left ear to left shoulder.
Half-Circle Rolls
Drop your chin to your chest. Slowly roll it up to your right shoulder, down to center, up to the left shoulder and down to center. Repeat this three to five times. Never roll the head in a full circle, as this can cause damage.
Shoulder Hunches
Hunch your shoulders up as high as you can, then relax them completely. Repeat five to six times. Next roll your shoulders in forward circles five to six times, then backward circles five to six times. Notice how relaxed your shoulders feel. Try this quick relaxation exercise any time you feel tension building.
Chest Expander
Stand with your feet together and your fingers interlaced behind your back. Inhale while raising your hands behind your back, squeezing your shoulder blades together and tucking your tailbone under to keep from over-arching your back. Hold this position for three to four breaths, then lower your arms slowly during the next exhale.
Arm Lifts
Hold your arms straight out in front of you, parallel to the ground with palms facing each other but not touching. Inhale while bringing them up next to your head. Exhale while you bring them down again. Repeat this four to eight times.
Press It
Place either palm on the back of your head. Simultaneously press the head and hand against each other for a count of ten. Move the palm to the forehead and repeat the pressing for another count of ten. Now place the right palm against the right side of your head and press head and hand together for a count of ten. Repeat with the left palm and left side of the head.
These yoga exercises are designed to relieve physical stress and related pain. The best pain relief is pain prevention, so be sure to watch your posture and set your workspace to avoid slouching.
Michael Russell
Your Independent guide to [http://yoga.tips-and-gear.com/]Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell http://EzineArticles.com/?Relieve-Your-Neck-Pain-with-Yoga&id=636728
By Michael Russell
Everyone gets a little stiff neck once in a while, and yoga can wipe away the pain with a few concentrated exercises. First, though, you must be certain the pain isn't related to something more serious than a simple stiff neck. Instead of yoga, see a doctor if any one of the following is true:
- You neck pain has persisted for more than three days, or it keeps coming back.
- Your neck pain is accompanied by dizziness or nausea.
- The pain seems to radiate down into your arms or legs.
- The pain began with a fall or accident.
If your stiff neck does NOT meet any of the above conditions, these simple yoga exercises can help increase your neck's flexibility and strengthen the neck muscles. By exercising you speed blood and needed nutrients to the area, easing the neck pain gradually. Try these:
Neck Stretches
Sitting cross-legged, tall and straight, and inhale eyes forward. Exhale, moving chin to chest. Repeat this breath five times, the fifth time holding chin to chest breathing three times through the nose. Inhale, raising the head to center again. This time drop your right ear to your right shoulder during the exhale. Repeat this breath five times, the fifth time holding ear to shoulder for three breaths. Repeat this sequence with the left ear to left shoulder.
Half-Circle Rolls
Drop your chin to your chest. Slowly roll it up to your right shoulder, down to center, up to the left shoulder and down to center. Repeat this three to five times. Never roll the head in a full circle, as this can cause damage.
Shoulder Hunches
Hunch your shoulders up as high as you can, then relax them completely. Repeat five to six times. Next roll your shoulders in forward circles five to six times, then backward circles five to six times. Notice how relaxed your shoulders feel. Try this quick relaxation exercise any time you feel tension building.
Chest Expander
Stand with your feet together and your fingers interlaced behind your back. Inhale while raising your hands behind your back, squeezing your shoulder blades together and tucking your tailbone under to keep from over-arching your back. Hold this position for three to four breaths, then lower your arms slowly during the next exhale.
Arm Lifts
Hold your arms straight out in front of you, parallel to the ground with palms facing each other but not touching. Inhale while bringing them up next to your head. Exhale while you bring them down again. Repeat this four to eight times.
Press It
Place either palm on the back of your head. Simultaneously press the head and hand against each other for a count of ten. Move the palm to the forehead and repeat the pressing for another count of ten. Now place the right palm against the right side of your head and press head and hand together for a count of ten. Repeat with the left palm and left side of the head.
These yoga exercises are designed to relieve physical stress and related pain. The best pain relief is pain prevention, so be sure to watch your posture and set your workspace to avoid slouching.
Michael Russell
Your Independent guide to [http://yoga.tips-and-gear.com/]Yoga
Article Source: http://EzineArticles.com/?expert=Michael_Russell http://EzineArticles.com/?Relieve-Your-Neck-Pain-with-Yoga&id=636728
No comments:
Post a Comment