Practicing yoga can help you relieve tension, stiffness and stress in your neck, however it can likewise trigger additional pain and possible injury if you can not preserve correct posture and form. Understanding the proper posture for your neck can help you avoid unneeded stress during the day and improper movement when carrying out yoga postures.

Proper Posture

Stand in front of a mirror and hold your chin level with your neck. You must be able to look directly ahead into your eyes. Position the fingers of one hand throughout the back of your neck to feel the tissues when they’re soft and relaxed. Yoga Journal recommends sensation how the tissues stressful as you lower your chin to your chest. Lift your chin to feel the compression in the back of your neck.

Considerations

Yoga Journal says that the muscles of your neck can reduce and tighten as the outcome of years of neck tension, preventing your ability to touch your chin to your chest. Compeling your neck to bend can result in bulging or herniated cervical vertebrae. Keep your motions slow-moving and deliberate when performing yoga presents and focus on feeling the muscles that work during the stretch.

Warning

People who aren’t naturally flexible can take advantage of the stretches in yoga, although they could require time to advance to innovative yoga presents that require a higher degree of flexibility. Spinal column Wellness says that patients with back stenosis need to stay clear of presents that require severe extending of the spine such as backbends. The website likewise cautions patients with cervical spinal column illness to stay clear of headstands and shoulderstands.

Muscles of the Neck

The levator scapulae extend horizontally from the vertebrae of the neck to each shoulder blade, according to Yoga Journal. The upper trapezius muscles rest on top of the levator scapulae, originating near the base of the head. The lower trapezius muscles that help support your spinal column connect to the vertebrae in the middle of your back and extend toward the shoulder blades. The levator scapulae and the trapezius muscles work in conjunction to turn the head and bend the neck to the side.

Causes of Tension

Your head can weigh in between 12 and 15 lbs., accounting for the tension your neck collects from turning your head, according to Yoga Journal. Poor alignment of the head and neck, such as leaning your head forward as you stroll or sit can contribute to persistent anxiety and discomfort in the levator scapulae and upper trapezius muscles in addition to compressing the cervical vertebrae. This stress can result in arthritis or a pinched nerve.