8 minute morning yoga for neck relief
As I start my day, I love to stretch out any stiffness and tension in my neck and shoulders. That is why my 8 minute morning yoga for neck relief routine comes to the rescue, and I stretch myself better than last year, maintain an open posture, and have great energy for the day ahead. In just a few minutes, I can help loosen up muscles I’ve aggravated by sleeping on them or holding my phone for too long, and become more relaxed and focused.
Why Your Neck is Screaming at You (It is not your fault)!
And the truth of the matter is: our times are cruel on our necks. Think about it. We sit there with achingly stiff necks, head forwards and rounded shoulders, peering down at the screens. The journal, Surgical Technology International conducted a study that revealed that by simply tilting your head forward by 60 degrees, the amount of weight on your cervical spine is increased by 60 pounds.
It is like bringing an eight year old baby on your shoulders the whole day! This perpetual tension pulls the muscles in your upperback, shoulders, and, no, the neck causing pain, stiffness and headaches. My previous practice of stretching my neck laterally was no longer effective since I was not working on the cause of the problem, which is a weak and unequally developed upper body.
Why a Game-Changer in a Targeted 8 min Morning yoga Neck Routine.
You may ask, what is the reason yoga? And why in the morning?” I had the same questions. Here’s what I discovered:
Morning Matters: The first thing is to be aware of the fact that morning our muscles have usually been at rest following a night of inactivity. A calm, specific morning routine will hydrate the spinal discs, make the blood flow up, and literally open the muscles and prepare a good mood in the whole day. It is as though you were giving your neck a cup of coffee.
Yoga is More Than Stretching: Yoga sequences are not random stretches as they are designed to bring about balance. The given 8 min morning yoga neck flow does not only stretch stiff muscles; it tones rather weak muscles that hold everything according to the proper position, which makes everything fall back into place.
The 8-Minute Magic: The beauty of this is that it is just lack of excuse. Eight minutes is a short time when compared to scrolling the social media or making a pot of coffee. It is a small step to follow and when followed over time, it provides unbelievable outcomes. In my case, the little time was the determinant of turning it into an uncompromising routine.
Your Morning Neck Yoga 8 min Morning Routine to Change Your Life.
The only thing you require is a place that will be quiet and perhaps a yoga mat or towel. In every movement take deep breaths and never strain to the acute pain. Heed your body–it knows what it is like.
Seated Neck and Breath Awareness (1 minute)
How: Sit in a cross-legged position on the floor or in a chair with a tall relaxed spine. Close your eyes. Breath three long slow breaths, breathing in with your nose and breathing out with your mouth. This sends a message to your nervous system that it is time to relax.
My Experience: This initial minute was a breakthrough. I did not even know that I was holding my breath against the pain. The presence of this perfect thing of just paying attention to my breath made me more conscious about the tension I was holding.
Light Head Tilts (Ear to Shoulder) (1 minute)
How: Inhale to sit tall. Within the course of breathing out, you should tilt your right ear to your right shoulder lightly. Don’t force it! Make the stretch of the weight of your head. Hold for 3 breaths. Breathe your head back to the center, and then on the left. Alternate for one minute.
Why it Works: This directly targets the tightness on the sides of your neck (you sterna cleavage majora et minora (sternocleidomastoid et upper trapezius)).
Chin to Chest Rolls and Head Rolls (1.5 minutes)
How: Breathe in, and, as you inhale, draw your chin slowly down to your chest. You can feel the burn at the back of your neck. Hold for 3 breaths. Then, in a slow and controlled motion, roll your right ear towards to your right shoulder, then back towards the center and the left shoulder in a half-circle movement. Do not roll your head round. Do 3-4 slow rolls.
My Tip: Go painfully slow here. I was in the habit of hurrying this and I had no feeling. As I slowed, I was able to feel all my little knots begin to loosen.
Thread the Needle (2 minutes)
How: Get on your hands and knees in a table top position. Breath in and when you breathe out, push your right arm under your left arm with palm facing upward. Lean your right shoulder/right temple on the floor. Breath 5 deep, luxurious breaths. Experience the unbelievable stretch in your shoulder blade and top back. Crawl out slowly and say it on the other.
Why it Works: It is a covert weapon! It frees the rotator cuff and upper back muscles which are the primary causes of neck pain. when I did it the first time I caught a symphony of pops and cracks–in a good way!
Cow Face Arms (1.5 minutes)
How: Sitting or on your knee, extend your right arm high and then bend your elbow and straighten the hand along your back. Extend your left arm to the left side, with the palm turned up and bend the elbow to get your left hand across your back. In case your fingers do not fit together, then use a strap and a belt or t-shirt between your hands. Rest 5 breaths each side (left arm up, right arm down).
My Experience: In the beginning, my hands were miles away. Don’t get discouraged! The stretch is in the attempt. In weeks, I was surprised at the fact that my fingers became so close to each other a definite indication that my shoulders were opening.
Eagle Arms (1 minute)
How: We want you to put your arms out into a straight line. Cross the right arm with the left. Curl your elbows and cross your forearms, push together palms where possible (otherwise, only push the back of the hands together). Lift the elbows with the withdrawal of your hands farther away than the face. Wait on 5 breaths and then relax and alternate sides (left arm over right).
Why it Works: This is a strength pose in releasing tension between the shoulder blades, which is a major problem area of desk workers.
The Awesome Difference I Felt (And You Will, Too).
I decided to do this 8 min morning yoga sequence to the neck every day during two weeks. The results shocked me.
Day 3: Morning stiffness had been significantly decreased. I was not getting up and feeling that same old hand of tension.
By Week 1: The achy, painful sensation that would normally work itself up by 3 PM in my office, just never came. I became more relaxed and carefree.
By Week 2: I noticed that I was no longer clenching my teeth on autopilot and rolling my shoulders when I was angry. I had a better motion–I could look over my blind spot!
This was not a matter of curing pain but regaining a feeling of comfort in my own body. The positive element of this is that the mental sharpness that followed my morning routine of this deliberate self-care was a bonus.
The Ritual of Making Your 8-Minute Ritual Stick.
Consistency is everything. Here’s how I made it a habit:
Combine it: I do my routine and my coffee brews. The smell is my reward!
Be Kind: Some days I missed it. I was taught not to self-pity. Just do it the next day.
Listen: When it is painful, retreat. It is not about damaging, it is about healing.
Frequently Asked Questions (FAQs)
I’m not flexible at all. Can I still do this?
Absolutely, yes! This drill is meant to be used at all levels and particularly beginners. You can alter the poses and not focus on your touching your toes, only the gentle motion of your own body.
How soon will I see results?
I experienced a change in stiffness in 3 days. It takes 2-4 weeks of practice to get used to releasing and rebalancing your muscles and cause chronic pain to decrease significantly.
Will I be able to do so when my neck is severely paining at present?
In case of acute, sharp, or radiating pain, or painfulness after an injury, seek the advice of a doctor or physical therapist. This is a very nice routine to use when it comes to the general stiffness and chronic tightness due to poor posture, however, it is not a medical replacement to the acute injuries.
Is it advisable to do it in the morning or night?
The morning is the best time to fight the rigidity after having slept and establish an optimistic posture towards the day. Nevertheless, it is also a terribly useful thing to do it in the evening to get the tension of the day out. The time it will be really done is the best time!
What if I don’t have a yoga mat?
No problem! This is the type of routine that you can do either on a carpet, a towel or even when you are standing in your kitchen. All that is really needed is you and your breath.
Eight minutes to your pain-free morning. This 8 min morning yoga session of neck and back has made me get my life back and I am sure it will do the same to you. Your neck will thank you.