What Poses Help Relieve Tension In Back, Neck And Shoulder
A lot of people in modern society spend several hours in front of computers. This naturally, wreaks havoc on people’s shoulders, necks, hamstrings, piriformis muscles and sciatic nerves. All this can – and does – lead to a lot of physical pain and discomfort. For example, did you know that most chronic migraines, headaches, neck aches and backaches are the result of tension in the shoulders and neck?
If you wish to prevent or relieve headaches, neck aches and backaches, there is nothing to match a systematic and complete daily yoga program. The below mentioned asanas (poses) have proven extremely helpful in opening the region of the chest, relaxing and stretching the neck and upper back. Make them part of your regular practice if you wish to get relief from headaches, neck aches and backaches and see how they help give you new awareness and that much awaited respite.
- Adho Mukha Svanasana (Downward Dog)
- Balasana (Supported Child’s Pose)
- Garudasana (Eagle Pose)
- Gomukhasana (Cow face Pose)
- Parsvottonasana arms (Intense Side Stretch Pose)
- Sethu Bandha (Bridge Pose)
- Simple Seated Twist (This helps relieve strain in your back, by stretching and rotating your neck)
- Supported Ardha Uttanasana (Half Forward Bend)
- Supported Forward Bend (This helps release and relax the neck muscles)
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Tadasana (Mountain Pose)
- Shavasana (Corpse Pose)
Breathe slowly and deeply throughout the session and don’t forget to relax your jaws, forehead, tongue and eyes. The first part of getting relief from headaches, neck aches and backaches is prevention. This means practise even when you do not the problems. The next part starts with Parsvottonasana arms (Intense Side Stretch Pose). You will find it extremely helpful in relieving the first signs of head, neck and backaches right at the onset. You will find the results better if you start releasing and stretching at the first signs of headaches, neck aches and backaches, even before your muscles go into a spasm.
Shoulder Rotation
Next try this from time to time. It is an ideal panacea for headaches, neck aches and backaches. First, stand with your arms hanging down beside body. Be relaxed, see that there is no tension in your shoulders, neck or arms, and turn both your shoulders in clockwise rotations. With a deep inhalation rotate your shoulders up and back, with a deep exhalation rotate them down and forwards. Make very relaxed, slow, but large circles. Concentrate on what you are feeling within; awareness oftentimes turns to exploration and revelation about what is happening to your shoulder blades, your upper arm and upper back muscles, your neck. Feel the sensations with concentration. Do around 10 rotations in each direction, 10 one side, 10 the other. This is bound to help you a lot in preventing and relieving back, neck and headaches.
