Yoga for neck and shoulders that you can do at your work


Your sitting job can give a lot of stress to your neck and shoulders. It can contribute to severe neck and shoulder pain. Neck pain is now a common ailment due to the office environment these days. Sitting all day at your computer or laptops increases tension on your neck and shoulder. Regular yoga and exercise is the only way to relax your muscles. But your busy schedule does not allow you to exercise regularly, due to which your neck and shoulder suffer a lot. In such a situation you must try simple and quick yoga exercises to decrease the adverse effect of sitting all day. Here are some simple yoga exercises which you can perform on your desk itself to relax your neck and shoulder muscles.

Neck rotation

Moving your neck slowly in a circular pattern can increase the movement of neck muscles in all the directions. Sit straight on your chair and move your neck slowly in circular motion. Repeat this for at least three times, clockwise and anti-clockwise. Breathe deeply throughout the exercise. You can repeat this exercise twice a day.

Also read: Yoga Asanas for Full Body Pain Relief

Ear to shoulder

It is another exercise to stretch both neck and shoulder muscles. All you have to do is try to touch your right ear to your right shoulder while sitting straight. Repeat the same for the left ear. Do at least five repetitions for each side twice a day.

Seated side stretch

Seated side stretch will move your whole upper body and relax all the muscles involved. To perform seated side stretch sit straight on the chair and extend your right arm upwards. Now move your upper body towards the left side. Stretch your arm and upper body as much as possible. Now repeat the same with your left arm. Repeat this three times for both the arms.

Arm rotation

Arm rotation will flex your shoulder muscles. It will also help in releasing tension from your arms. while sitting straight touch your shoulders with your respective hands. Now move your both arms in same motion. Move your arms ten times both clockwise and anticlockwise. Repeat this exercise twice a day.

Also read: 8 Reasons Why You Should do Yoga Everyday

Seated Tadasana

While sitting straight raise your both hands over the shoulders. Stretch your arms and fingers as much as possible. Hold the position for few seconds and come back to the starting position. Perform at least four repetitions of the same. You can perform this asana both standing and sitting. Breathe deeply throughout the exercise.

Other ways to counter the side effects of sitting all day are:

  • Stand after regular intervals
  • Take a walk after lunch
  • Walk while attending phone calls
  • Perform yoga while sitting on a regular basis

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