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Yoga & Sore Neck? Try these Effective Exercises

Asanas and healthy postures that help with spine and neck health

Exercises for sore, stiff, numb, or frozen neck pain from yoga. Here are 5 practical exercises to overcome your body soreness and prevent neck pain.

Are you an avid yogi but are still struggling with a sore neck? Don’t worry – everyone has been there! Whether it’s from holding yourself in an awkward pose or simply over-exerting your body, there are many reasons why getting some zen on the yoga mat can leave your neck feeling less than ideal. 

But don’t worry; you can do simple exercises and stretches with your thick yoga mat to help alleviate current symptoms and prevent future aches. Don’t just rely on us – read this blog post for more on how easy adjustments in time spent on the mat can make all the difference!

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So put away those pain relief gels and grab your thick yoga mat – it’s time to work out that stiff neck and find some much-needed relief!

Take a Core Test

Depending on your job and how often you use your computer or phone, it might be time for a core strength check to ensure those pesky neck pains don’t become chronic.

Taking the time to strengthen your core through elevating and tucking will help with overall balance and stability and provide additional support during physical exercises. Taking a core test is the best way to prevent a sore neck. 

To do it,

  • Lie comfortably on a thick yoga mat, ensuring that your head is resting in an area at the top of your nose and extending to the top of your head. 
  • Pull your legs into a tucked position for five seconds to engage your core muscles and help develop strength. 
  • Take a deep breath as you slowly raise your feet, keeping them there for a few moments before returning them to the ground. 
  • Keep repeating this process while ensuring that you remain comfortable throughout. +

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Stretch Regularly

Incorporating yoga and stretching into your morning routine is beneficial to address any issues associated with discomfort or tightness in the shoulders and neck.

Practicing yoga 3 times a week can help improve mobility, flexibility, as well as lower limb health which is why so many podiatrists in Sydney sing the praises of yoga for holistic health.

Additionally, performing stretches in the morning can promote better circulation throughout the body and reduce stiffness and fatigue. By devoting a few minutes each day to stretching, you can significantly reduce tightness in your muscles and joints, allowing for more energy and comfort throughout the day.

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Yoga Asanas

To avoid neck pain while practicing yoga, it is essential to be mindful of certain poses and to appropriately tailor your approach to the activity based on your own body and fitness level. 

This can be accomplished by listening to your body and being aware of your capabilities during each pose. Additionally, props such as towels or blocks can help support your body in proper alignment for each pose and reduce the risk of neck pain. 

It is also a good idea to modify poses when needed to ensure that you do what is safest and most beneficial for your body type.

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Snake Pose

This pose is an excellent way to work those abdominal muscles. Not only does it work out our core muscles, but it also helps to improve backbone flexibility and even can release shoulder tension. 

Plus, on top of all that, many argue that practicing snake pose can help with digestion and even reduce insomnia due to its calming effects.

To do it,

  • Lie in a prone position with your hands clasped together behind your back. Take a deep inhalation through the nose and hold it for a few moments. This is known as Kumbakh.
  • Once you have inhaled fully, slowly raise your head, neck, and upper torso off the ground as far as possible while keeping both feet firmly planted on the ground. 
  • Hold this posture while taking ten more slow breaths through the nose, feeling the effects of the exercise throughout your entire body. 
  • As you exhale each breath, relax slightly further into the stretch. When complete, slowly lower yourself back onto the floor and take one final deep breath before releasing and relaxing.

Kumbakh is an ancient yogic practice that helps increase vitality, mental clarity, and focus. It combines breathing and postural activities that require an open mind and flexible limbs. 

Many yogis recommend Kumbakh Pose for its therapeutic properties, claiming it can help restore the body’s energy and balance, reduce stress, and leave you feeling much more energetic afterward. 

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Limit your Digital Usage

People spend an average of four hours daily on their smartphones, accumulating to a staggering 1,400 hours yearly. 

This prolonged use of digital devices can lead to physical problems such as poor posture and muscle stiffness in the neck and shoulders. This tension is linked to stress and nervous energy stored in these body areas, causing considerable discomfort. 

To alleviate this strain, yoga is known to be an effective relaxation technique. It provides gentle stretching exercises that target problem areas and helps relax tense muscles.

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Takeaway

Yoga can occasionally disrupt your process and leave you with a sore neck or fatigue. Following practical exercises and knowing what could be missing in the perfect pose is essential to fight these problems.

These practical exercises are yoga asanas, snake pose, stretching, taking a core test, and limiting digital use. Focusing on your pose and instructions is essential to bring out the required results, limiting using your phone in a cranky position and providing the proper stretches for your body. Follow these significant aspects and enjoy the best possible body.

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