Yoga for neck hump: 10 poses to reduce the pain

Neck hump or dowager’s hump is a situation that individuals typically affiliate with previous age. The hump seen on the base of the neck might should do with osteoporosis, a situation that leaves folks with weak and brittle bones. It might even be as a result of a behavior of poor posture, which may result in the formation of an irregular curve of the higher a part of the backbone. Like most individuals, you have to be spending loads of time in entrance of laptop screens and different devices. This could trigger neck hump, which is why taking a break from screens is a should. Whereas a break would assist, incorporating yoga to scale back neck hump may have an effect on the standard of your life.

What’s a neck hump?

A neck hump or dowager’s hump, medically referred to as kyphosis, is the buildup of fats or smooth tissue behind the neck. Folks with a neck hump typically seem to have a bump on the base of their necks. Aside from age, it’s typically introduced on by poor posture, sedentary way of life, or spending an excessive amount of time hunched over units like computer systems and telephones.

If not handled, it could actually trigger elevated threat of falls, practical limitations, musculoskeletal alterations, and general high quality of life, as per 2023 analysis printed within the Journal Of Medication And Life. More often than not, realigning posture and doing workout routines that strengthen the again and neck muscle tissues can appropriate this situation.

Yoga to scale back a neck hump

“Yoga is a superb technique for addressing and minimising the event of a neck hump,” says yoga knowledgeable Dr Hansaji Yogendra. Throughout a 2002 examine printed within the American Journal Of Public Well being, using yoga amongst girls with dowager’s hump was discovered to be secure. Researchers not solely discovered it acceptable, but in addition concluded that it could enhance posture.

Listed here are some poses to scale back neck hump:

1. Padmasana (Lotus pose)

• Sit on the ground with each your legs saved in entrance of you.
• Bend your proper leg, place the heel on the root of your left thigh with the only going through upward.
• Repeat the steps along with your left leg whereas crossing your ankles.
• Hold your backbone straight, shut your eyes, and focus in your respiration whereas doing the lotus pose.

2. Sthitaprarthanasana (Yogic standing prayer pose)

• Stand upright along with your toes saved collectively.
• Fold your arms in Namaskar Mudra or prayer place along with your backbone straight, at chest degree.
• Shut your eyes, loosen up your physique, and breathe with ease.

3. Sukhasana (Simple pose)

• Sit down with straight legs to do sukhasana.
• Fold considered one of your legs and put its heel below the alternative thigh, and repeat on the opposite facet of the physique.
• Cross your legs and relaxation your arms in your knees whereas preserving your backbone erect.
• With eyes closed, take note of your respiration.

4. Vajrasana (Thunderbolt pose)

• Kneel down in your yoga mat along with your knees and toes touching, and sit again in your heels.
• Hold your backbone straight, shoulders relaxed, relaxation your arms in your knees, and give attention to respiration.

5. Talasana (Palm tree pose)

• Stand straight along with your toes parallel, and one foot aside.
• Increase your arms as much as the restrict, and hold them parallel to one another along with your palms going through inwards.
• Stretch your limbs upwards then slowly carry your arms down.

6. Yastikasana (Stick pose)

• Lie in your again along with your legs collectively, and arms on both facet.
• Stretch out your toes, elevate your arms over your head in an arc.
• Maintain this stretched place for a couple of seconds then loosen up.

7. Chakrasana (Wheel pose)

• To do the wheel pose, lie on the yoga mat in your again and hold your knees bent.
• Place your arms subsequent to your ears. Your palms ought to be going through down and fingers pointing within the path of your shoulders.
• Push your physique midway up and relaxation the crown of your head on the yoga mat with out placing weight in your head.
• Be sure your higher arms and elbows are going through one another then start to arch your center and higher again.
• Whereas urgent down into your arms and toes, elevate your physique up.
• You may barely bend in your knees and straighten your arms.
• Your head ought to hold freely.
• After a couple of seconds, decrease your physique.

8. Ushtrasana (Camel pose)

• Step one of the camel pose is to kneel down on the ground with curled below toes and arms on the decrease again.
• Lean again and stretch your arms. You create an arch in your again, however don’t permit your neck to hold down.
• Maintain the pose for a couple of seconds and slowly carry your self upright.

9. Marjariasana-Bitilasana (Cat-cow pose)

• Set your arms and knees on the mat in a tabletop place.
• Drop your stomach and elevate your head and chin to heaven, arching your decrease again into cow pose.
• Drop your chin to your chest and spherical your backbone into cat pose.
• Alternate between these two positions for a couple of seconds.

10. Natarajasana (Lord of the dance pose)

• Stand upright along with your toes collectively.
• Bend your proper knee and place your proper hand in your ankle.
• Stretch your proper leg backward, and transfer your left arm ahead.
• Keep it then return to step one.

“These yoga poses stimulate and construct up muscle tissues within the neck, higher again, and shoulders, and assist preserve a greater posture,” says Dr Hansaji. The routine observe of those postures can develop appropriate functioning of the backbone and neck, decreasing slouching and forward-leaning posture, that are main causes of a neck hump.

“However rounding shoulders ought to be averted, as this ends in much more stress within the higher again and neck, nullifying the intention of the postures,” says Dr Hansaji. Additionally, forcing your neck, and doing stretches past the capability of your neck could make issues worse and even result in accidents.

A neck hump could also be intently related to your way of life. However yoga might assist to scale back neck hump, so select the correct poses. Nevertheless, it’s best to test along with your physician to keep away from any issues.