What are the yoga exercises for the cervical spine?

For those who usually have poor posture or often work at a desk, cervical spine problems are more likely to occur. You should develop good habits of protecting your cervical spine in your daily life. By the time problems with the cervical spine occur, it will be too late. Yoga has many benefits. It can help enhance immunity, improve body and mind, and also help improve discomfort in the cervical spine or waist and legs. Next, let’s take a look at yoga that can help with cervical spine exercises!

Steps/Methods

Side surround

Sit upright and keep your shoulders relaxed. When you exhale, lower your head and place your chin on your clavicle, stretch the back of your neck, then inhale and move your chin to your shoulder along the direction of one clavicle, and repeat on the other side. Alternate left and right for 3-5 sets.

look up

Still maintaining an upright sitting posture, inhale and slowly lift your chin, keep the front of your neck stretched, breathe naturally for 2-3 times, then relax your neck, and repeat 3-5 sets.

Benefits: These two sets of neck exercises can relieve neck pressure with very gentle force, prevent and relieve tension and headaches, and make blood circulation in the head and neck more smooth.

Seated Mountain Pose

Sit on your heels, keep your spine straight, stretch your arms upward, interlock your fingers, look straight ahead and breathe for 6-8 times.

Benefits: Stretch and straighten the body, stretch both sides of the back, strengthen the waist, and relax the shoulders. Regular exercise can help your body maintain a sense of ease.

Downward Dog

Place your feet as wide as your hips, toes facing forward, and press your hands on the ground as wide as your shoulders. Keep the angle between your body and legs at about 90 degrees. As you inhale, lift your hips upward. Exhale, let your heels fall toward the ground, and bend your knees slightly. At the same time, relax and sink your shoulders, distributing your weight evenly to your hands and feet. Do not exert force on your head and neck. Hold the position and breathe 6-8 times. Repeat 3-5 times.

Benefits: Stretching and relaxing the spine, improving the flexibility of the legs and shoulders, supplying more fresh blood to the head, expanding the chest, increasing energy, and relieving fatigue.

cobra

Lie on your stomach and place your hands under your shoulders. Inhale and gradually raise your body. Feel the pressure moving from the bottom of the neck down along the spine. Keep your navel to toes close to the ground. Stretch your spine upward. Relax and sink your shoulders. Bend your elbows slightly and raise your head. Hold your breath for 3-5 times, then slowly lower your body. Rest for about 2-3 breaths, and repeat 2-3 more times.

Benefits: Conditions back muscles, relieves neck and back pain caused by excessive fatigue, increases the elasticity and flexibility of the spine, stretches the abdominal muscles and neck, adjusts the position of abdominal organs, expands the chest, and increases oxygen intake.

All of the above yoga exercises can help improve cervical discomfort, but if the cervical problem is more serious, it is best to consult an orthopedic doctor or relevant senior expert before exercising. In addition to yoga, cervical exercises can also be done, which can also help improve cervical soreness or long-term stiffness and poor blood circulation.