New Delhi, April 23 (IANS). In today’s busy life, most of the people work sitting for hours on computer or mobile, due to which stiffness, pain and fatigue in neck and shoulders have become common problems. The Ministry of AYUSH has suggested an easy and effective solution to deal with such problems through yoga.
According to the ministry, yoga should be started with light neck movements, which gradually energize the body and keep the nervous system calm.
The muscles of the neck extend to the skull, jaw, shoulder bones, and collarbone. These muscles provide strength to the head and neck and play an important role in everyday activities like turning the head, chewing, swallowing and breathing. Sitting in the same posture for a long time causes these muscles to become stressed, causing pain and stiffness.
The Ministry of AYUSH has included four easy neck movements in the Common Yoga Protocol, which can be easily done at home or office. These exercises help reduce stress, increase flexibility and improve blood circulation in the head and spine. It also removes mental fatigue.
Experts appeal to all people, especially those doing desk jobs, to include these exercises in their daily routine. The four stages of neck movement include flexion and extension, side bending, rotation and full rotation.
Flexion and Extension:- Try to bend the neck forward and tuck the chin to the chest and then slowly bend it backward. It opens the front and back muscles of the neck and releases tension.
Side Bending:- Bend the neck to the right and left. This makes the muscles on the sides of the neck flexible and relieves stiffness.
Rotation:- Rotate the neck to the right and left. This activity increases neck mobility and also reduces stiffness in the shoulders.
Full Rotation:- Slowly rotate the neck in a circular motion (in both directions). This completely stretches the muscles and strengthens them.
All these exercises should be done very slowly and carefully. Keep breathing normal and never force it. By doing these activities for 5-10 minutes daily, the problems of neck and shoulders are reduced to a great extent. The Ministry of AYUSH says that these muscles of the neck are voluntary, that is, we can control them as per our wish. Their proper use keeps the upper spine of the body strong.
Regular practice of neck movements not only improves physical health but also keeps the mind calm. People working in offices can do these simple neck movements during breaks. This will reduce fatigue throughout the day and work performance will also improve.
However, if the pain is severe then start exercising only after consulting a yoga instructor.
–IANS
MT/AS