The carefully controlled movements of yoga make it a fairly safe form of exercise for people looking to relieve neck pain. A German study found that Iyengar yoga, which focuses on alignment to increase mobility and strength, was especially effective for neck pain relief. After getting approval from a doctor or Beverly Hills board-certified spinal surgeon, try the following 5 poses.
1. Cat-Cow Pose
By strengthening and lengthening your spine, this pose also gently opens spaces in the neck. Get on all fours in a neutral position, then:
- Place your hands below your shoulders
- Keep your knees directly below your hips
- Look upward and extend your spine
- Reverse the movement with your chin toward your chest
2. Child’s Pose
Ease neck tension with this pose. Start this restorative pose on all fours before getting on your knees with your hips toward your heels, then:
- Lean forward and extend your hips back
- Extend your arms above your head
- Rest your forehead on the floor between your hands
3. Seated Twist
Increase the flexibility of your entire spine and range of motion of your neck with this pose. Sit on the floor with your legs extended, then:
- Bend your right knee and stretch out the other leg
- Place your right foot over the extended left leg
- Extend your left arm and slowly bring it around your right knee
- Place your right hand near your tailbone with your fingers outward
- Move your chin toward your right shoulder
- Bend your right elbow and ease your right shoulder down
- Twist your spine gently
- Repeat with the other side
4. Legs Against the Wall
Increase overall circulation with this pose while also taking pressure off of your neck. Start on the floor with your knees up to your chest, then:
- Place your legs straight up against an adjacent wall
- Move your head and neck away from your shoulders
- Extend your arms to your sides with palms upward
- Breathe and hold for 5 to 10 minutes
5. Corpse Pose
Wrap up your session with this restorative pose. Ease yourself to the floor and rest flat on your back, then:
- Keep your legs flat and ease your knees up
- Extend your arms
- Wiggle your hips
- Roll your head from side to side
- Remain still for 5 to 15 minutes
To learn about the causes of your neck pain or to discuss treatment options, reach out to The Spine Institute Center in Beverly Hills. Dr. Hyun Bae and his team of experienced spinal surgeons can provide a diagnosis and help you move toward living a pain-free life. Give us a call today at 310-828-7757 to schedule an in-person consultation.