Here are my thoughts on why so many of us have neck tension and pain with some tips on how to relieve it.
Neck tension has become a very common part of modern day life and can have a big impact on our energy levels, mental clarity and general wellbeing.
Let’s start by quickly looking at the anatomy of the neck:
The cervical spine is made up of 7 vertebrae that lie between the base of the skull and the top of the ribcage
The cervical spine is the area of the spinal column that has the greatest range of movement
This naturally makes it also the least stable part of the spine
This area relies on ligaments and muscles for stability
The top two vertebrae are the only adjacent vertebrae in the spinal column not to have an intervertebral disc between them
Here are some of the common causes of neck tension:
A lack of mobility in the upper back (thoracic spine), shoulder joint and shoulder girdle can cause the neck to overcompensate and lead to strain
Clenching our jaw when we are stressed or grinding our teeth at night can lead to jaw tension which in turn leads to neck tension
Holding the head in a forward position (commonly referred to as “text neck”) increases the force that the weight of the head puts on the cervical spine and can lead to hyper-tonicity of the neck muscles to hold the head in that position
Not regularly moving the cervical spine in its full range of controlled movement can weaken the neck musculature which the nervous system responds to by creating hyper-tonicity in order to make the area more stable
Bearing too much weight on the head during Headstand can cause wear and tear to the top two cervical vertebrae
Not maintaining the natural curve of the neck during Shoulderstand can strain the posterior longitudinal ligament leading to instability
Psychologically we “carry the weight of the world on our shoulders” and tense our shoulders when we are stressed
Here are my top tips for tackling neck tension:
1. Focus on increasing the full range of controlled movement of your thoracic spine, shoulder joint and shoulder girdle as part of your daily yoga practice
2. Start to notice when you are clenching your jaw on and off the mat and massage this area each morning to release tension
3. Become aware of your head position on and off the mat and become accustomed to correcting the alignment
4. Regularly move your neck through its full range of movement in a controlled way to increase mobility and reduce hyper-tonicity
5. During Shoulderstand maintain the natural curve of your neck by gently keeping your chin lifted or better still practice with your shoulders supported on a yoga blanket
6. During Headstand avoid putting too much weight on the head particularly when transitioning in and out of the asana
7. Avoid dropping your head back during your practice but maintain the length of your neck as you extend your neck in a controlled way
In my latest class for Movement For Modern Life we focus on increasing the mobility of the thoracic and cervical spine. As part of a regular practice this will serve to reduce neck tension and improve overall wellbeing. Click here to access the class.
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