Many people suffer from the problem of a stiff neck or excruciating pain in the neck area. It can be due to several reasons. Sitting long hours in front of the computer is one of them. People with jobs required to sit in front of their computers for a long time must take out some time and engage in neck pain exercises.Â Our neck is the part of the vertebral column that extends from the skull to the upper torso. The muscles, ligaments, and bones allow for motion and give support to the head. In case of any abnormalities, injuries, or inflammation, a person may suffer from stiffness or neck pain. Overuse or poor posture can also result in neck pain. In all these cases, engaging in the best exercise for neck painÂ is the best way to get rid of this pain. Here, we bring you some important benefits of doing neckÂ pain exercises at home.
Benefits of Neck Exercises
When suffering from excruciating neck pain,Â the first thing recommended by the doctors is to engage in neck pain exercises.Â Regular exercises can help bring relief from discomfort and stiffness accompanied by pain in this region. Here are a few benefits ofÂ neck pain exercises.
- Neck Stretches-When engaged in neck pain exercises,Â andÂ the neck region gets stretched. It helps in preserving and expanding elasticity and range of motion in affected neck joints. Neck stretchesÂ help in bringing a lot of relief to the person. It also relieves the stiffness from the neck region.
- Neck Strengthening- Another benefit of doing regular neck pain exercisesÂ is strengthening the neck muscles. It also improves posture, which helps in eliminating or lessening recurrent painful flare-ups. These strengthening neck exercises also allow neck muscles to repair themselves.
Yoga and its Impact on Neck Pain
People who suffer from neck painÂ can also engage in various yoga neck exercisesÂ at home to help them find a lot of relief from pain and discomfort. Here are a few yoga practices that can bring a marked improvement in neck pain conditions.Morning Yoga- Morning YogaÂ is the best way to start your day. As part of the warmup routine, you need to engage in some of the best neck exercises.Â If you practice yoga under an experienced instructor, he or she will ask you to move your neck up and down, sideways, clockwise, and anti-clockwise. It will give a good stretch to the neck region and remove any kinks or discomfort. These neck exercisesÂ can also be done at home. Regular neck exercises at homeÂ as part of the morning yoga regimen will bring a lot of comfort and improvement in the condition.Yoga for Flexibility- Neck exercisesÂ like forward and backwards tilt and sideways tilt are very effective in improving flexibility, range of motion and eliminating discomfort and stiffness in this area. In these exercises, the instructor asks the practitioner to sit with a straight back and head squarely over the shoulders. Exhale and lower the chin to the chest and hold for a few seconds. Inhale and tilt the chin up towards the ceiling. Take the head back and ensure that the base of the skull is resting on the back. Stay in this position and repeat the exercise. Another one of the several neck exercisesÂ recommended by trained yoga instructors is to tilt the neck sideways.In this neck pain exercise, inhale and move your head to the right. Move it completely so that you are looking behind you. Stay in this position for some time and bring your head back to the centre. Now exhale, and take your head to another side and stay in the position for some time. This exercise is quite effective and improves the range of motion of the neck. The third yoga exercise for flexibility is sided rotation movement of the neck. This neck pain exercise can be done while standing or sitting. Drop your chin to the chest and turn it clockwise. Hang your hand such that a lot of stretches are experienced in the neck and shoulder region.Similarly, move your neck and head in the anti-clockwise direction. All these exercises are neck pain relief exercises.Â Practising them regularly will bring you a lot of relief.Yoga for Lower Back Pain-Â If you are experiencing a lot of pain in your lower back, check out some impactfulÂ yoga for lower back painÂ exercises for quick relief. Some of these exercises are-
It is a very effective yoga exercise. It takes off the pressure and stress from the lower back and aligns and elongates the spine. Enjoy a nice stretch after a few hours of a constant desk job. Sit on your knees and place your head down on the mat with your arms stretched in front of you. Stay in this position for some time and come up. Repeat the exercise a few times.Â
It is a very impactful exercise that stretches the lower back and neck region. When suffering pain and discomfort in the back and neck region, engage in thisÂ back neck pain exerciseÂ and find a lot of relief. Go on your fours and stretch your back to take a dip in your back with your tailbone, chest, and head tilted above like a cow. Now exhale and drop your head and stretch your back like a hump. Carry out this neck pain exercise several times to get a good stretch. You will also feel a lot of stretch in your core area.
Downward Facing Dog-Â
In this neck pain exercise, place your palms on the mat with feet firmly planted. Lift your butt up and take your chest closer to your knees. Spread your fingers and keep your legs straight. The feet must not get lifted up. Hold this position for some time and feel the stretch.
Yoga For Stress Relief-Â
If you are looking for the best neck exercises,Â check yoga for stress relief,Â and you will find a lot of difference in your condition. If you are a beginner, you can start with sukhasana with a forward bend pose. It is very simple and will help you get relief from stress. Another neck pain exerciseÂ that will help you relieve stress is Uttasana with a shoulder opener. Other asanas that are worth trying are prasarita padottanasana, Sasanganasana, Vajrasana, Garudasana, etc. All these exercises are very helpful for people who experience a lot of stress in life. All these exercises give a good stretch to the neck and back region. It helps elongate and align the spine, correct the posture, and prevent stress-buildup in the body.Engaging in regular neck pain relief exercisesÂ is important as it keeps you fit and prevents you from suffering from excruciating pain and discomfort in this region. Long and extended sitting jobs can take a heavy toll on your health. Thus, it is always better to be safe than sorry with regular neck pain exercises. Find out some time and engage in neck exercises at homeÂ and keep your health perfect.Join a yoga class or watch well-curated videos created by experienced yoga practitioners and instructors and engage in regular neck pain exercisesÂ for excellent results.