Musculo-skeletal Injuries, those affecting your bones and muscles, lead to problems such as pain and disability. 80 percent of Americans suffer from pain, particularly back pain. Many factors contribute to back, neck and shoulder pain, including poor posture, poor work habits, muscle weakness and inactivity. Yoga is an effective exercise technique for improving muscular strength and flexibility, spinal alignment and posture and circulation. When combined with additional benefits such as decreased stress and tension, yoga alleviates pain and promotes healing.
Yoga Guidelines
As with any exercise program for injuries, medical clearance is necessary before starting a yoga program. Participants should seek professional yoga instruction and disclose injury history. Poses for improving strength and flexibility are recommended. Proper form and technique is crucial for exercise effectiveness without the re-occurrence of injury. Proper breathing technique will promote circulation to boost energy and release tension. Exercises, or poses, should be performed slowly and not past the point of pain.
Poses for Neck Pain
An adequate warm up is crucial for preventing further neck problems during exercise. Select poses that keep your neck in its natural curve. Avoid bringing your chin to your chest or hyperextending your neck back. Perform all poses while keeping your neck in proper alignment, looking forward, and keeping your shoulders down and relaxed. Specific poses for strengthening your neck include the cat and cow series performed on your hands and knees. Twisting poses are suggested for improving neck flexibility.
Poses for Back Pain
Select poses that strengthen your core, your abdominal and lower back muscles. A stronger core provides improved spinal support and mobility. Start with low intensity poses such as the knee-to-chest pose while laying on your back. Progress to spinal twisting poses while working slowly and with control. Add lower back strengtheners such as the cobra and locust poses starting with modifications if needed. Practice proper posture while performing standing poses. Include relaxation poses to release tension.
Poses for Shoulder Pain
Shoulder pain may be caused by muscular weakness and poor posture, which can be improved with yoga. Perform shoulder shrugs while in a standing mountain pose to contract your muscles and then relax to release tension. Emphasize proper form while performing poses that place your arms overhead such as the chair and warrior poses. Keep your neck relaxed. Avoid poses that place your body weight on your upper body until you achieve greater strength.
References
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- Yoga To Go: Yoga to Relieve Back Pain
- "Yoga for the Joy of It"; Minda Goodman Kraines & Barbara Rose Sherman; 2010
- My Yoga Online: Neck Safety on the Yoga Mat
- ABC of Yoga: Yoga for the Back: How Can Yoga Help Deal With Common Back Injuries
- Yoga Chicago: Understanding Your Shoulders
