Neck health and yoga conditioning

In life, the stressful work pressure may cause your cervical spine to be sore; when you have problems with the cervical spine, our common symptom is that you cannot twist your head comfortably and freely, which makes you miserable. You may have one or a series of symptoms:

1. Soreness or rigidity in the cervical spine

2. Feel the pain of connection around the head, shoulders and arms

3. Frequent numbness or tingling in your fingers

4. Frequent headaches or migraines

5. Dizziness, nausea, difficulty sleeping and eating

We call bending your head forward bending, and tilting your head backward extension, and your spinal disc will be pulled or compressed with these movements. When we rotate our head, your head will rotate about part of the cervical vertebra. When your head is tilted to the side, the three vertebrae in the center of the neck provide the greatest curvature, and the spinal foramen on the side where the head is tilted away become smaller.

The cause of neck pain and rigidity can usually be caused by bad postures in life and work, or emotional stress, such as: Our most common bad posture is excessive extension of the head. Many people may be reading a book or playing a computer. Their head will involuntarily stretch forward. After stretching for a long time, the head will not come back, resulting in the neck. The joints will be fixed in shape. Over time, due to the lack of activity of the body, the deliberately rigid posture will cause the curve of the neck to recess forward. This will cause the neck muscles to contract to support the heavy head, which will cause the neck muscles to contract and feel numb and painful. Another example: When you are under pressure due to some situations in your life, some muscles in your neck and shoulders will contract. When the neck muscles remain in a contracted state, your neck will be painful.

We can adjust and do some yoga exercises to improve your posture and relieve stress, and get relief and treatment.

Exercise a good body posture: Sit quietly and cross-legged naturally, with your hands crossed on your abdomen, palms facing up, and all consciousness concentrated around the cervical vertebrae and shoulders. Start inhaling, crossing your hands and lifting them to your chest; slowly start exhaling, palms of your hands outward. Slowly push forward to the end, the head and neck are pushed forward with your hands and the tip is retracted downward, and the exhalation mouth is slightly open to recite the vowel of the sound wheel---------! The sound should be kept longer than the movements, which means that if the hands and head are in place and no longer move, if the sound can continue to be emitted, the sound flow will continue to vibrate the part where consciousness stays, provide effective massage and promote blood circulation. After the sound is over, inhale and return your hands to your chest naturally, lift your head, and exhale and return your hands to your abdomen.

Range-of-motion yoga exercises stretch the neck muscles, sit well, relax and move gently when doing the following:

1. Slowly rotate your head to the most comfortable point. Keep your neck at this point, keep your natural breathing light and safe for three to five seconds; continue to rotate, find the most painful point, and hold the neck at this point. In the case of the case, keep your natural breathing light and safe for three to five seconds.

2. Lower your head to find the point where you can breathe most smoothly. Holding this point on your neck, keep breathing naturally and gently for three to five seconds, then look up and return to your upright position.

The neck can be injured by moving hard beyond the normal range of motion. Therefore, when we practice yoga or during certain daily tasks, excessive or improper adjustment will cause the muscles and ligaments in the neck to overextension and tear. We call this situation a sprain; other neck injuries can occur when the head hits something forward. In short, if you have a serious neck injury, see a doctor immediately for a diagnosis and appropriate treatment. (Internship Editor: Wu Jinyu)