In a neck medicines, techniques of manual improvement, various physical exercises and some other ways are applied to treatment of morbidity.
In recent years people more often cope with pain by means of yoga.
As the wrong bearing and neck pain are connected
Pain in a neck is not always a consequence of mechanical damage or a disease of a backbone. In most cases pains are connected with the wrong bearing — a pose when the head of the person is pushed forward. Because of unacceptable distribution of mass of the head the lower cervical vertebras suffer.
People whose work demands an hours-long ducking usually face this problem. For example, it concerns office clerks working behind the monitor or the druggists obliged to do calculations of drugs. As result, small joints are irritated, sheaves strain.
Similar reaction provokes the neck pain extending down to shovels and in a back. If not to begin to take measures, then in cervical department degenerative processes can develop (soft fabrics are deformed). Besides, the risk of traumatizing increases.
Big loadings are even fraught with the shift of the fifth and sixth cervical vertebras on the relation to each other.
Yoga at neck pains
Frequent occupations yoga help to normalize a condition of intervertebral ligaments and muscles. Further we learn, than asanas of yoga are still useful and whether there are contraindications to trainings.
Also it will be useful for you to learn what sets of exercises recommend for a back and a backbone, for a backbone and joints, at backbone hernia, for relaxation of muscles.
Advantage
At neck pains this system of physical exercises has the following useful effect:
- stimulates blood supply in an affected area, restores food of intervertebral disks and joints;
- prevents stagnant processes;
- removes an overstrain between vertebras, reduces pressure upon the nervous terminations and disks;
- gives good mobility to joints and also a good tone a neck and an upper back;
- favors to restoration biochemical reactions in an organism that plays an important role in therapy of cervical pain;
- in general promotes hardening of cervical ligaments and muscles thanks to what their elastic properties improve and the risk of development of diseases of a backbone decreases;
- corrects a bearing.
Contraindications and harm
Yoga poses in some cases pose a threat for a backbone and, in particular, for cervical department therefore it is necessary to adhere to all precautionary measures:
- positions of yoga cannot be practiced during exacerbation of diseases of a backbone. From the beginning of the inflammation connected with jamming of the nervous terminations, doctors recommend to immobilize the struck zone. Having waited for removal of symptoms, you can resume trainings;
- asanas yogis are harmful at organism intoxication, at inflammatory diseases of nervous system, at high temperature. Do not start occupations yoga if you are in the excited, angry mood;
- to women of the yogi it is contraindicated in the period of periods and after two or three months of pregnancy.
Adopting any given provision at yoga classes, attentively listen to own organism. If exercise is followed by discomfort or morbidity, it demonstrates incorrect performance of reception therefore at least for a start do not try to be treated independently by yoga through video tutorials.
Important! In the presence of any disease of a backbone the classes yoga have to be under control of the experienced mentor. Previously it is necessary to undergo inspection and consultation at the manual therapist.
Beginners always need the guide of the experienced instructor. But sometimes the mistake of the trainer who neglects specific features of an organism of the patient is the reason of pain.
Asanas
Methods of yoga carry the name of an asana. In turn each asana has the name and purpose. Exercises will render positive effect and will take off pain in a neck only at their correct performance.
Brundzhangasana (cobra position)
To accept a position of a classical cobra, lay down on a stomach. Rest palms against a floor under shoulders or is a little lower. Hands make a start from a floor, with all the might extending a trunk up. Do not tear off a leg from a floor. Rotate heels each other towards, you keep buttocks in a tone, execute "a root clip" — a mule-bandha (compression of muscles of a crotch). Such variation of "a position of a cobra" is medical and the safest at pains in cervical department.
Balasana (child's pose)
Sit down on heels. Having exhaled, smoothly lay down a diaphragm and a stomach on hips. Hands arrange along a body it (is absolutely weakened). Palms have to look up, and shoulders freely "to flow down" to a floor. Rest a forehead against a floor or against any support if it is not possible to concern a floor. Close eyes, you breathe freely and deeply. Stay in such position about two minutes and more.
Virabkhadrasana (hero's pose)
Get up firmly and directly, part the lower extremities, having left between them a little more than a meter. According to the lights develop a torso and the right foot to the right. Develop the left foot by 60 degrees also to the right side. Bend the right leg, then push a knee forward as if forcing out from it a hip. Further it is necessary to draw in a tailbone, as much as possible straightening a waist. Having made a start the lower extremities from a floor, stretch the upper extremities forward and up. If desired you can connect palms. In every way last up, extending a back and hands.
Vrikshasana (tree pose)
Vrikshasana is considered a basic pose in yogichesky practice, it allows to experience a yoga essence. From a position standing directly transfer body weight to one leg. Set a free leg a foot against a hip. The knee joint of the bent leg in the classical version looks accurately aside. Pull in a stomach in yourself a little, as much as possible open a diaphragm. Put palms in prayful gesture and you hold them at the level of heart. Or raise the put palms over the head that will help to increase side stretching.
Important! Originally, when it is difficult to keep balance, you can never set one leg against a shin of other leg, but against the area of a knee.
Keep a quiet and deep rhythm of breath. You look in one point, holding an asana most long.
Shavasana (pose of full relaxation)
Shavasana or a pose of the Dead person — a wreath of yogichesky practice. The essence of this asana consists in a full relaxation in the lying situation. Your task is to imitate a corpse. Lay down on a back, close eyes. Slightly take to an extremity to the parties. Hands have to lie palms up. Being at full consciousness, keep immovability of a body and tranquility of mind. Direct consciousness in yourself, trying to drive any thoughts. Breath has to be rhythmical. Hold an asana so much how many you will wish.
Viparita Karani (pose of the bent candle)
Viparita Karani — a simple and available position. Carry out this asana, leaning a basin on a pillow. Apply legs vertically to a wall, and place hands in the parties. The waist is relaxed. It is necessary to breathe usual diafragmalny breath. It is preferable to carry out exercise early in the morning on an empty stomach.
Whether you know? In U.S. Army of the yogi replaces traditional morning exercises.
Uttkhita Trikonasana (provision of a triangle)
Kneel and part legs a little. Having bent forward, touch by the twisted floor palms. Further bend elbows and connect forearms. Transfer a diaphragm to elbows, and a breast — to the back party of the top part of hands. Serially extend legs, connect them and you keep in suspense. At an exhalation keep body weight on wrists and brushes. Tear off legs from a rug and synchronously extend a torso and the head forward. You are in this asana most long, little by little increasing endurance duration up to 30–60 seconds.
Adho Mukh Shvanasan (a dog with the hung head)
This reception demands achievement of uniform pulling in extremities and a back. At the same time any zone of a body should not be overloaded. Densely press palms to a rug, having spread wide at the same time fingers. The middle finger has to be directed strictly forward. Pull in elbows, slightly rotate shoulders outside, helping to open a diaphragm. In every way make a start hands from a floor. Completely weaken a neck, and pull a tailbone to a ceiling.
Ardh Matsiyendrasan (twist sitting)
Accept a sedentary position, bend legs in knees, then part them in the parties on width of shoulders. The right foot needs to be placed near an opposite buttock, and the left heel — near the right knee joint. Press a thumb of the left leg to a mat, and the left hand you press in a floor at a small distance behind yourself. Keeping vertical position of a trunk, get an elbow of the right hand for the left knee outside. Having inhaled, extend a back. At an exhalation bend a trunk. Direct a look over the left shoulder, without bending at the same time a neck. Be late in this position during 5 cycles of breath. Reproduce reception on other party.
Whether you know? The swastika was not always a banner of Nazis. This symbol was used long before creation of Hitlerite Germany. At ancient Slavs the swastika was associated with the sun, and at Buddhists was a blessing symbol.
Recommendations for beginners
If earlier you did not practice yoga, pay attention to the following recommendations:
- it is desirable to begin acquaintance to the main practicians of yoga with the mentor (the expert will pick up a set of exercises, useful specifically for you, optimum loading, will specify the sequence and technology of performance of asanas, will teach the correct breath);
- give preference to group occupations (they more fascinating and productive as there is an opportunity to share with each other experience);
- never begin with superdifficult positions — follow the rule "from simple to difficult";
- you remember that not all receptions can be carried out in a stage of exacerbation of diseases of a backbone;
- combine yoga asanas with swimming and also a regular hot shower (not longer than 10 minutes a day) — it has the weakening effect and saves from muscular spasms.
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And, at last, you remember that therapy of osteochondrosis and neck pains by means of yoga will result in positive result only at persistent systematic trainings in a complex with other necessary measures.