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Sitting for long periods of time in certain postures can cause problems with muscle movement. Unfortunately, you are undoubtedly part of this office culture that requires you to sit for long periods of time, and this stress and poor posture can well affect your physical, intellectual, social, and sensual aspects. It is possible, though, that you may still have problems with your shoulders and neck, or cervical Problems. Fatigue and wear and tear of the spine can lead to to cervical spondylosis Fortunately, you can avoid all these difficulties by simply doing this. yoga By simply practicing a few simple postures, you can prevent shoulder and neck problems. and cervical problems at bay.
Yoga for cervical spondylosis.
1. Surya Namaskar
Also known as sun salutation, you should try this if you are suffering from shoulder, neck or or cervical pain. When done correctly, it adds strength and elasticity to the spine and helps improve spine cervical spondylosis .
You will need to perform a series of back and forth bending movements, stretching and bending the spine. To understand how to do it correctly, watch the video below yoga pose.
2. matsa asana
Try this pose if you are interested. in yoga for spondylosis It improves the elasticity and strength of the entire spine. It is great for for cervical It reduces stress from long meetings.
Sit in Padmasana and relax. Support yourself with your elbows and arms and begin to bend backward until your bust reaches the ceiling. Inhale as you bend backward to form an arched spine. Relax your neck and head and lower the top of your head to the floor. Make sure that all the authority of the body rests on the elbows and arms, not the head.
3. bhujangasana
Because the spine transmits nerve impulses from the brain to the rest of the body, distortion of the spine can cause a variety of ailments. The yoga This pose is very good for the shoulders and neck and is a wonderful remedy. for cervical problems.
Lie face down and place your palms on your chest. Lift your chest and breasts off the floor without moving the rest of your body. Bend your elbows and make sure they rest firmly at your hips. Exhale slowly and return to the original motion.
4. makarasana
Makarasana is considered one of the most effective yoga for cervical spondylosis . The yoga Posture works very well and restores normal shape to the spine. It helps release nerve compression and aids in healing. cervical spondylosis .
Lie on your stomach and bring your elbows to each other. Place your palms under your chin and slowly lift your chest up. Now hold your legs and elbows together and inhale. As you inhale, fold one leg first and then the other. Your ankles should touch your thighs. Breathe slowly, keeping your legs straight and your head straight. Repeat 20-25 times. 5.
5. balushayanasana
Asanas help those who are suffering cervical spondylosis or back pain due to tension, stress, or excessive workload.
Begin lying on your back. Breathe quietly and bend your knees to the stomach. Breathe and use your hands to grasp your upper extremities. Slowly open your knees until they are wider than the hull and lift them under your arms. Make sure both ankles are above the knees and the tibias are perfectly perpendicular to the ground. Bend your heels and push your feet up into your hands. At the same time, pull your arms to counter pull.
6. ardha naukasana
Yoga for cervical spondylosis Ardha should include Naukasana. Because it in turn illuminates the pain. and cervical Pain is very effective. It also helps relieve constipation and stomach complaints.
Bend your left hand to the left hand position and place it carefully behind the back of your palm. Slowly extend your right arm over your head and exhale. Breathe slowly and lift your right arm, bust, head, and right leg above the floor. Hold the posture and do not lean over severely. Breathe again and lower your shoulders, right arm, bust, and leg during the inhalation. Take your hands to the sides of your body, chin loved to the floor. Return to the starting position.
7. Ardha Salbhaasana
The pose helps simplify lumbar spine cervical pain and sciatica. It has been proven to be effective for cervical spondylosis with constant exercise.
Lie on your stomach and keep your legs close together along your arms with your arms Make sure you touch the floor to your bust, belly, and chin. Break fists and breathe. Hold your breath. With your fist facing up, lift your left leg again, making sure your knee is straight. Keep the leg in the same position for 5 seconds, keeping the right leg still. Breathe in and return the left leg to the starting position. Exhale completely and repeat with the other leg.
8. Shanshank-Bhujangasana
This adds strength and elasticity to the backbone and removes the effects of inactive living. Helps to heal back pain and cervical pain.
Initially go to Sharnaghat Mudra and do not move the arms. Lift the buttocks off the floor and drive forward. Bend your back and spread your elbows to bring the bust closer to the floor. Lift your chin and open your bust. Hold this position full for a few seconds and slowly return to the starting position.
9. Chalan Stallions
Asanas help improve power and mobility in the neck and shoulders. This is great for those who struggle with frozen shoulders. cervical spondylosis , and bursitis.
Hold arms close to the hull and model a 90 degree angle at the elbows. Slowly rotate the elbow in both directions: clockwise and against the clock. Remember to turn both elbows at the same time if very likely.
10. marjariasana
When it comes to yoga for cervical spondylosis Marjariasana follows the footsteps mentioned. This asana massages the spine to help increase elasticity. You can adapt it to your own routine in case you suffer from neck pain and a rigid spine.
Standing at the table position, make sure your elbows, wrists, and windows are in line with the floor and your knees are below your hips. Keep your head in a neutral position and your eyes on the floor. Exhale slowly and breathe out toward the ceiling around the backbone. Keep knees and window in place at all times. Slowly lower your head without pressing your chin against your chest. Breathe slowly and return to the original position.
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