NECK PAIN

NECK PAIN NOT RADIATING TO THE SHOULDER

1. URDHVA MUKHA (head up ) SKANDHA CHAALANA

  INHALE raise shoulders and head up, and on EXHALATION drop shoulders down. × 9

2. SIDE PULLING

INHALE raise hands and on EXHALATION swing to the right.

Same to the left, just bring the hands down slightly and swing directly to the left from the right.

3. URDHVA CHAALANA

INHALE raise hands up and on deep EXHALATION swing down.

4. DVI BAAHU URDHVA CHAALANA

INHALE raise hands and on EXHALATION go down and hands go up.

5. URDHVA BAAHU SKARA SKANDHA STHITHI

INHALE keep palms on the shoulder blades at the back

INHALE and move hand slowly upward→ sideward → EXHALE → backward

EXHALATION hold palms at the back, if u cannot it does not matter, you will be able to with practice. ✌

Doing each exercise 9 times will reallyy help. 

The video is on instagram 👇
https://www.instagram.com/p/BT0ClIGFyr-/

NECK AND SHOULDER PAIN

NECK PAIN RADIATING TO SHOULDER

    2550 YEARS AGO BUDDHA SAID

         SABBA LOKO PAKAMPITHO

        SABBA LOKA PAJJALITHO 

WHICH MEANS

EVERYTHING VIBRATES

EVERYTHING IS ENERGY.

A CENTURY AGO EINSTEIN SAID

EVERYTHING VIBRATES.

EVERYTHING IS ENERGY, THAT IS ALL THERE IS TO IT.

     

     This sequence concentrates on neck pain radiating out onto the shoulder. The smallest of things can complicate a problem and the smallest of things can solve a problem. So the 1st small thing to solve this is sleep without a pillow and turn your head in the direction in which your neck hurts, the trunk remaining straight ( lie down in supine position and turn head towards the side which hurts.)

    This sequence is very easy and does not take much of your time either, and trust me the pain is relieved in about a week. Do each aasana 9 times, it is worth it. The breathing is the most important thing, because even the for smallest exercise the muscles require oxygen, or else the anaerobic process will lead to less energy and more lactic acid accumulation. 

1. SAMASTHITHI OR THADA AASAN

INHALE AND EXHALE.

2. URDHVA MUKHA (UP) BRAHMA MUDRA

ON INHALATION look up, and on EXHALATION back to the centre. Do not move your head up and down directly it will strain your neck more. UP TO CENTRE AND DOWN TO CENTRE. 

   And the view of a city at the back is because of me standing on a 'piece' of the terrace. 😂 But everyone do exercise in a safe space. ✌

3. ADHOMUKHA ( DOWN ) BRAHMA MUDRA

ON INHALATION down and on EXHALATION back to the centre. 

3. DAKSHINA MUKHA ( RIGHT ) BRAHMA MUDRA

Head to the centre first, on INHALATION turn head to the right, on EXHALATION back to the centre.

4. VAAMA MUKHA (LEFT) BRAHMA MUDRA

On INHALATION turn head to the left and on EXHALATION back to the centre. Do it slowly.

5. DAKSHINA (RIGHT) KANDHA KARNA SPARSHA

On INHALATION raise shoulder up then touch your ear to the shoulder and on EXHALATION back to the centre.

6. VAAMA ( LEFT) KANDHA KARNA SPARSHA

On INHALATION raise left shoulder up and touch your ear to your shoulder. On EXHALATION back to the centre.

7. DAKSHINA (RIGHT) KARNA KANDHA SPARSHA

On INHALATION bend your head to the right and then raise your shoulder to meet your ear. On EXHALATION back too the centre.

8. VAAMA (LEFT ) KARNA KANDHA SPARSHA

On INHALATION bend your neck to the left as much as you can and then raise your shoulder to meet your ear. On EXHALATION back to the centre.

9.  DAKSHINA CHUBUKHA KANDHA SPARSHA

On INHALATION turn your head to the right and touch chin to the shoulder, on EXHALATION back to centre.

10. VAAMA CHUBUKHA KANDHA SPARSHA

On INHALATION turn head to the left and touch chin to the shoulder, on EXHALATION back to the centre.

11. KANDHA PARIVRUTHA (ROTATION OF SHOULDERS )

On INHALATION rotate the shoulder and while coming back EXHALE. Do it clockwise and anticlockwise. You can do it one arm at a time or both simultaneously.

EXHALE almost at this point.

12. KANDHA URDHVA ADHO CHAALANA

On INHALATION raise both shoulders up and on EXHALATION drop them down.

DO EACH EXERCISE 9 TIMES. 
From this sequence the problem solving starts. ✌
The video is on INSTAGRAM  👇
https://www.instagram.com/p/BTvTHV1FI_T/

THANK YOUUU .. and the next one will be on NECK PAIN ONLY.