What Are The Symptoms Of A Tight Neck And Shoulder Condition
Here are some of the most common symptoms of a tight neck and shoulders:Feeling soreness, especially when you are trying to move your head from one side to the other. HeadacheFeeling a tightness in the upper body,Numbness and tingling sensations radiating into the arms and the back.Shoulder or arm weakness.Knotty feeling in the back.Inability to do the simplest of tasks like sitting on a desk, picking up things, and even walking without feelings of constant discomfort.
What Are The Major Causes Of Shoulder Pain
1 Prolong working on a computer/ laptop:
Sitting in the same position for a long time while working on your computer can result in severe shoulder pain. This is the reason why it is always recommended to take short breaks while working on your PC.
2 Wrong posture of sleeping:
Sleeping posture is also important to maintain good health. An improper posture of sleeping can put stress on your shoulder resulting in shoulder pain.
3 Less physical activities:
To remain fit and active, you should do some kind of physical exercise likes walking, jogging, cycling, etc for at least 30 minutes a day.
Not doing so can also result in health problems including constant shoulder pain.
How To Get The Best Results
Shoulder work is a foundation for nearly all hatha yoga poses. Lengthening the chronically short muscles in the inner arm and chest establishes better alignment in the shoulders and frees you of fatigue and painful spasms in your upper back. When your shoulder joints are aligned, they enjoy their fullest range of motion. Your chest feels broad and open, and the lower tips of your shoulder blades stay firmly and comfortably in place on your back.
If you take a quick inventory of your body as you progress with these three easy stretchesthe chest opener with the arms clasped behind the back, the upward-facing plank, and the standing stretch near a wallyoull notice that the muscles between the shoulder blades and the spine feel broad and lightly toned. Your arms hang easily at your sides with a slight outward rotation, maintaining the feeling of breadth across your upper chest. Your head turns from side to side without difficulty, and you experience greater freedom when you extend your arms to the side and overhead. When your arms are stretched overhead in warrior I, for example, you will feel the inner edges of your shoulder blades release downward as your chest opens. There will be no bunching up of the muscles at the base of your neck. These are all signs of progress, signs that you are dissolving the chronic pain in your upper back and creating space for a more fruitful asana practice.
This article originally appeared in the Sept/Oct 2006 issue of Yoga International
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High Lunge With Backbend
The starting point is Downward-Facing Dog again. Take a big step back with the right foot and lift the left arm up. Lift your pelvis slightly and press the left hand against the back of your head, draw the elbow in and press your head back into your hand. Lean back and maintain a steady breath.
Slowly release after a few breaths and step the right foot forward to repeat the pose on the opposite side.
Release tension in neck and shoulders with this High Lunge variation.
What Causes Neck And Shoulder Pain
Plenty of things can cause neck and shoulder pain, from medical conditions to lifestyle factors . But more often than not, the ouch is a result of the movement in your daily routine. For example, hunching over a computer or cell phone can cause poor posture and put stress on your neck, shoulders and upper back. Not working all of your muscle groups while strength training can also cause imbalances and pain.
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Easy Yoga Stretches For Neck And Shoulder Pain
Cant concentrate on your work due to unbearable shoulder pain?
If you struggle with regular shoulders pain or stiff and tense neck, dont worry, youre not alone.
In this hectic modern lifestyle, it is not rare to see even young adults complaining about the problems like neck and shoulder pain.
Yoga can definitely help you ease out your shoulder pain if you do the poses correctly. But do you know what are the best yoga poses for shoulder pain?
Before we move on to the stretches for neck and shoulder pain, you must have a look at the primary causes of shoulder pain.
These causes develop pain in your neck and then it extends to shoulder and then back. Sometimes neck pain can also lead to headaches.
Yoga For Neck And Shoulder Relief Class :
Deep breathing 5 min
Shoulder socket rotation with bending elbows 3 min with 30 sec rest
Half plank pose variation 3 min with 30 sec rest
Hand clasp behind back with janu sirsasana 5 min with 1min rest
Neck half circle rotation 3 min with 30 sec rest
Ear to shoulder/neck rolls 3 min with 30 sec rest
Neck forward stretch 2 min with 30 sec rest
Massage with a tennis ball 10 min
Savasana, relaxation pose 5 min
These poses are so simple to do and can be done wherever you are at home or at the gym. To learn about our yoga classes or to join a class, visit our Timetable page.
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Best Poses For A Healing Yoga Sequence
When creating a yoga sequence for clients with neck pain or shoulder pain, certain poses provide more benefit. Some of these yoga poses provide relief by strengthening the neck or shoulders. Others work by easing shoulder or neck tension. Here are some of the most effective poses to include in your clients healing yoga therapy plan.
Standing Forward Bend Pose
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What Causes Shoulder Pain
Causes of shoulder pain are linked back to the anatomy of the shoulder itself. Knowing the complicated anatomy of the shoulder is crucial to diagnosing and understanding shoulder pain.
To start, the major bones of the shoulder include the clavicle , the scapula , and the humerus . The shoulder joint connects these in four separate joints.
Why Do My Shoulders And Neck Hurt
Shoulder and neck pain usually results from injury to the soft tissues in the upper region of the body. This can result from whiplash, inflammation, physical stress on these areas, emotional stress leading to stiffness, arthritis, or sitting still for too long. Physical injury may also result in long-term soreness.
You should always consult a doctor if you have extensive pain, but you can also take steps to make your lifestyle healthier and
manage mild pain. This includes plenty of rest, hot and cold compresses, elevation, and muscle relaxation.
One way to relax your muscles is through yoga – thats because this physical activity is intense enough to keep you moving, but gentle enough to prevent further strain. Before you get started, here are some primary types of shoulder and neck pain.
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How To Heal A Pinched Nerve With Yoga
Pinched nerves are literally a pain in the butt — or the neck, as well as other junctions along the spine. In addition to pain, likely symptoms include weakness, tingling, numbness or shooting pains in a leg or arm.
Can yoga help? The answer is a resounding “yes.” In fact, in February of 2017 the American College of Physicians included yoga in its new guidelines as an effective non-invasive therapy to resolve acute lower back pain from pinched nerves and other causes. Although other kinds of pinched nerve pain weren’t specifically mentioned, the guidelines are an affirmation of what yoga practitioners have known for ages: Yoga may accomplish what narcotics and neurosurgery can’t.
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Challenges In Your Yoga Practice
Tightness in the upper chest makes it difficultand sometimes even harmfulto perform basic asanas. Tense muscles draw the shoulders forward and rotate the upper arm bones inward, straining the shoulder joints in a number of common poses. For example, if you tend to hunch your shoulders while extending your arms to the sides in poses such as , the deepest part of the shoulder joint can be harmed where the misaligned bones pinch the rotator cuff muscles. Moreover, hunched shoulders cause the upper back to round and the shoulder blades to wing out to the sides, weakening the muscles of the upper back.
The tightness also shows up in poses in which the arms are extended overhead, such as and adho mukha shvanasana . The same tightness that causes shoulder problems in warrior II will make it difficult for you to fully extend your arms overhead or open your chest in these poses. In warrior I, your elbows may bend out to the sides as the upper arm bones rotate inward, again causing the bones of the shoulder joints to pinch the rotator cuff muscles deep in the shoulder sockets.
Tenderness in the muscles of your chest indicates that problems will persist until the muscles are relieved of their chronic tension through focused stretching.
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Shoulder And Neck Referred Pain
Because of the close connection of the nerves serving them, shoulder and neck pain are often mistaken for one another.
You may feel a pain in the shoulder thats actually coming from your neck, and vice versa. This is called referred pain.
Some of the symptoms of referred pain from your neck include:
- stabbing, burning, or electric-like tingling pain
- pain that radiates to your shoulder blade, elbow, and hand
- pain that radiates down your arm when you twist your neck
- pain thats relieved when you support your neck
Yoga For Neck And Shoulder Pain Relief
There are various things that could lead to neck pain. Having a poor posture, indulging in certain activities, and holding the head in a particular position could lead to neck pain.
All these and many more could lead to neck pain and if you do not try to get rid of it, it might extend to other parts of the body like the shoulder.
Yoga is a recommended way to get rid of that pain you feel in your neck. With daily practice, you will relief yourself of that chronic neck pain. The top 6 yoga exercises for neck and shoulder tension are:
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Who Should Avoid Yoga For Tense Neck And Shoulders
There are some conditions and categories of people who should avoid practicing yoga for tense neck and shoulders without consulting their doctor. These include:People who are under extreme stress or physical exhaustion must avoid hatha yoga for neck and shoulder stiffness.When should avoid complicated yoga poses for shoulder pain during menstruation or pregnancy.If you are ill and suffering from fever, cold, or flu.If you have suffered a recent injury, especially to the neck or the head area.If you have severe back or neck-related problems, you should avoid doing yoga for neck and shoulder pain before you heal completely.If you are suffering from migraine or headache.People who have heart conditions should avoid doing complicated poses of yoga for neck and shoulder pain.If you have undergone major surgery recently. If you are sleep-deprived.If you have had a recent asthma attack, avoid doing yoga for shoulder pain.People who are suffering or have recently had diarrhea should not do yoga for shoulder pain till their symptoms subside.
Crow Pose Modification: Supta Bakasana
For Crow Pose and other weight-bearing postures, an easy way to modify is to flip them upside down! For example, Crow Pose can become Supta Bakasana, which is done lying on your back.
- Start by laying down with your knees hugging in toward your chest
- Engage your core and lift your head, neck, and shoulders off of the mat
- Reach up as if you could plant your hands on the ceiling
- From there, keep your big toes together and draw your knees open and toward your triceps
- Engage your lower belly to create equal pressure from the tops of your knees to your triceps and press your triceps into your knees
Why this helps: This pose is especially helpful to do on your back because it teaches exactly which muscles to engage and what position the body should be in to perform the full posture but it eliminates the pressure of gravity and your body weight on your arms.
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Frequent Causes Of Shoulder Pain
Shoulder pain can also sideline a clients workout. Not to mention, it can also make it difficult to do everyday activities. Carrying groceries, picking up children, and household chores all utilize shoulder muscles and joints.
The American Academy of Orhtopaedic Surgeons reports that shoulder pain is usually due to:
- inflammation or tearing of the tendon
- shoulder instability
- arthritis in the shoulder joints
- bone fractures, such as breaking the shoulder blade or collarbone
Research reveals that clients in certain occupations are more likely to develop shoulder pain. Work-related risk factors include handling heavy physical loads, using awkward postures, and engaging in repetitive movements.
Yoga In Office: Four Moves To Heal Neck And Shoulder Pain
Long hours at your desk may be rewarded with a great appraisal, but on the flip side, a sedentary lifestyle takes its toll on your health. Complaints of neck, shoulder and back pain are common. But these posture-related problems can easily be tackled, without leaving your desk with these simple yoga in office stretches.
For starters, make it a practice to take short breaks at work, like every 2-3 hours. You can do desktop stretches, walk, or just do some basic stretches during this time. There are also some exercises you can practice to ease the mental strain caused by long hours at the desk.
Here are four simple moves:
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Low Lunge With Arms Extended
From table-top position, step your right foot forward and move the left knee back. Release the toes and lift the torso up into a Low Lunge. Pull the left hip toward the right knee and push your right shin forward while, at the same time, pulling the right sitting bone down toward the heel.
Pull the pubic bone up and lean back. Pull the shoulders up and then back towards the spine. Lift your chin to let the neck grow long. Lift up both arms and hook the thumbs together. Straighten the arms and slowly lean your head back against your arms and breathe.
Maintain this pose for a few breaths before slowly releasing it on an exhale. Transition into Downward-Facing Dog and step the left foot forward to repeat this Low Lunge variation on the opposite side.
Extend the arms and lean back in Low Lunge.
Yoga Poses To Relieve Neck Pain
The following seven yoga poses and yoga-inspired positions are helpful to stretch and strengthen the muscles in and around the neck that tend to be either contracted or elongated when we move our necks out of neutral alignment.
Try to practice each pose with mindfulness and only move within your own limits. Consistency and patience are key factors to reducing the pain from tech neck, so take it slow.
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Gentle Yoga Poses To Release A Frozen Shoulder
If you get searing shoulder pain that comes out of nowhere and limits your range of motion, try these easy yoga poses to release a frozen shoulder.
Also referred to as adhesive capsulitis, a frozen shoulder is a condition of pain, heat and inflammation in the shoulder joint. Scar tissue forms between the folds of the capsule, or connective tissue, of the shoulder, limiting range of motion. This common condition affects about 2% to 5% of the population.
The cause of a frozen shoulder is often unknown, though it is sometimes the result of an injury or surgery. Healing time is generally slow, but studies prove that specific stretches, especially those that work into the various movements of the shoulder, can help restore strength, flexibility, and mobility to the shoulder joint. Yoga is a great way to add range of motion back into a stiff shoulder, since many poses help to work into multiple muscles and help to correct posture.
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Thunderbolt Pose Asymmetrical Variation
Stand on your knees with your left arm overhead and the back of your right hand resting on your sacrum. On an exhale, bend forward, sweeping your left arm behind your back and turning your head right rest the left side of your face or head on your mat, as available. Your buttocks should be higher than your hips, and most of your body weight should be resting on your legs. On an inhale, sweep your right arm wide and turn your head to the center as you return to standing on your knees. Repeat on other side. Do 4 rounds total, remembering to alternate sides.
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