The Journalist Post :
With most of our jobs requiring us to sit in front of a screen for 8 to 9 hours, it is no surprise that stiff necks and shoulders have become a common problem. However, you can get rid of them by practising some simple yoga stretches, as shared by celebrity yoga trainer Anshuka Parwani on her Instagram page.
“Are you someone who sits all day long working on your laptop? Then this one’s for you! Most of us spend long hours doing desk jobs at work. This results in stiff neck and shoulders and triggers muscle pain. Practicing these asanas will help to reduce the strain and stress in the neck and shoulder muscles. They make the muscles more flexible, increase the range of motion in the neck and shoulder area, and improve body posture,” wrote Parwani.
The six exercises shared by Parwani are back and forward neck stretches, ear-to-shoulder neck stretches, cow face arms, yoga belt rotation, low lunge thoracic and arm extension on back.
Back and forward neck stretches. One of the most effective exercises for relieving neck stiffness is the back and forward neck stretch. This simple yet powerful movement involves gently tilting your head backward and forward while seated or standing. By stretching the muscles at the back and front of your neck, you can release tension, improve blood circulation, and enhance flexibility. Regular practice can lead to reduced stiffness and increased range of motion in the neck.
Ear to shoulder neck stretches. Ear to shoulder neck stretches provide a wonderful release for tight neck muscles. To perform this exercise, gently drop your ear toward your shoulder on each side, allowing the weight of your head to create a stretch. This movement targets the muscles on the side of the neck and upper shoulders, promoting relaxation and relieving tension. Regular practice of ear to shoulder neck stretches can improve posture and alleviate stiffness caused by hunching forward.
Cow face arms. Cow face arms, or Gomukhasana Arms, is a yoga pose that specifically targets the shoulders, upper back, and chest. By bringing your arms into a specific position resembling a cow’s face, you stretch and open the muscles and connective tissues in the shoulders. This asana helps relieve tension and tightness, enhancing flexibility and range of motion in the shoulders. Regular practice can also improve posture and counteract the effects of rounded shoulders.
Low lunge thoracic opening is a yoga asana that targets both the neck and shoulders while also stretching the chest and upper back. (Representational image/Pexels)
Yoga belt rotation. Yoga belt rotation is an excellent exercise for releasing tension in the shoulders and promoting a greater range of motion. Start by holding a yoga belt or strap with both hands, shoulder-width apart. Extend your arms forward and then rotate them in a circular motion, gradually increasing the size of the circles. This movement helps stretch the muscles in the shoulders, upper back, and chest while improving joint mobility. Regular practice can alleviate stiffness and increase shoulder flexibility.
Low lunge thoracic. Low lunge thoracic opening is a yoga asana that targets both the neck and shoulders while also stretching the chest and upper back. Begin in a low lunge position with one foot forward and the other knee on the ground. Place your hands on your front knee and gently twist your upper body toward the front leg, looking over the shoulder. This asana helps release tension in the neck and shoulders, improves spinal mobility, and stretches the chest muscles. Regular practice can alleviate stiffness and improve overall posture.
Arm extension on the back. Arm extension on the back is a beneficial exercise for stretching the front of the shoulders and opening the chest. Stand tall and clasp your hands behind your back, keeping your arms straight. Gently lift your hands away from your body, stretching the front of the shoulders and expanding the chest. This exercise helps counteract the effects of slouching and hunching, releasing tension in the shoulders, and improving posture.
