Neck and shoulder pain is a common occurrence nowadays now, limit daily activities. To improve the above problem, there are many mild to moderate cases choose method neck shoulder yoga practice. However, is this subject really as effective as expected? Are not? Let's find out with Nguyen in this article!
Why choose Yoga for neck and shoulder therapy?
Yoga therapy is a sport that includes gentle, safe movements, good for the joint system. Besides, this is also the right method for you office work. Relieves neck and shoulder pain while reducing stress and fatigue.
Most of the yoga movements for neck and shoulder therapy will affect the muscles around the neck and neck ligaments, helping to relax the muscles and reduce the pain. nerve compression in the neck. From there, it is possible to repel the pain caused by neck and shoulder pain, safely and effectively.
6 neck and shoulder yoga exercises for beginners
1. Head tilt and neck stretching exercises
Guide: Sit anywhere, keep your back straight and your right hand touches the ground, place your left hand on the right side of your head, pull gently, feel and breathe evenly, deeply, slowly (5 seconds). Do the same with the right side.
2. Neck back stretching exercise
Guide: Put your hands together, put them under your chin and tilt your neck back slowly, breathing evenly (5 seconds).
3. Neck forward bend exercise – balance neck force
Guide: Put your hands behind your head, keep your back straight, bend your head slightly forward with your hands, push your head back, 2 opposing forces, breathe evenly (5 seconds), you will feel the stretch from the neck area. down the back.
4. Neck rotation exercise
5. Neck bend exercise to the sides
Guide: Sit up straight, place your right hand behind your waist. Next rotate your head 45 degrees to the right (turn it, not tilt it). You should feel the stretch in your neck down to your shoulders. Place your left hand on top of your head, and gently bend your head down 45 degrees. Breathe evenly and slowly (5 seconds), then switch sides.
6. Neck and shoulder stretching exercises
Guide: Bring your right hand forward, place your left hand under the right elbow area, and use your left hand force to pull your right hand to the left. Next, look in the opposite direction of the hand you just pulled. Breathe evenly and slowly (5 seconds), then switch sides.
Notes when practicing Yoga to treat neck and shoulder pain
While yoga is a great way to treat neck and shoulder pain, there are a few things to keep in mind to avoid making the pain worse:
- During the practice, if you feel uncomfortable or too painful in any yoga movement, you should immediately switch to another light position, not try to complete it.
- If you are in the chronic stage of neck and shoulder pain, then when practicing yoga therapy, you should have a teacher to guide and monitor you to be safe and your condition will improve faster.
- Should be "patient" during exercise, because neck and shoulder pain is formed due to a long process of incorrect posture. Therefore, it takes time to practice changing and "healing", not "failure in speed".
Other home remedies for neck pain
In addition to Yoga or other therapeutic disciplines, you can also choose basic methods such as:
- Apply warm compresses to the neck and shoulder pain about 3 times a day. Each time from 5-10 minutes can help blood circulation in the neck and shoulders, reducing pain symptoms.
- Use topical gels and patches to relieve pain in the neck and shoulders.
- Wherever you sit or stand, keep your back straight and neck straight
- Use a pillow of suitable height and softness.
- Use anti-inflammatory drugs.
Nguyen hopes that this article will be useful to you, and contribute to helping you improve your neck and shoulder pain!
Check out more videos at Nguyen's channel dental.
References
What Causes Concurrent Neck and Shoulder Pain, and How Do I Treat It?
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