Do you wake up in the morning with neck and back pain or tightness? Believe it or not, just 10 minutes of yoga in the morning can can help loosen up those tight muscles and ease your pain throughout the day!
I was in a car accident nearly a year ago and I’m still dealing with pain in my neck and back as a result of a straight cervical spine and a bulging disc. I’ve seen countless doctors and physical therapists and I’ve found that nothing helps me more consistently than yoga!
I think these poses are most effective if I do them in the morning before exercising or going to work. It’s common for people to become tight in the neck area if they are stressed out so be sure to take deep breaths in and out while doing each pose to calm your body and mind. Hold each pose for 5-10 breath cycles or whatever you have time for.
Here are 10 yoga poses that can help with some of the tightness you experience after waking up in the morning:
1. Forward Fold With Shoulder Opener
From a standing position with your feet together or hip widths apart clasp your hands behind your back with your arms stretched out and fold over. Relax your neck and let your arms fall forward to a comfortable position.
2. Thread The Needle
Start on your hands and knees and then bring your left shoulder and the side of your head as close to the floor as you can. Use your right hand to hold the rest of your torso up in a twisting position while on your knees. Then repeat on the other side.
3. Cat Cow
Start on your hands and knees and on an exhale, arc your back into the cow position with your eyes gazing forward. Then on an inhale arc your back in the other direction to go into the cat pose with your eyes gazing down at the mat.
4. Seated Fold With Chin Tuck
Sit on the floor and bend forward reaching for your toes and tuck your chin to your chest to get a stretch in your upper back and neck.
5. Seated Spinal Twist
Start in a seated position with your feet crossed under your legs. Bring your left hand to your right knee and take your right hand to the ground and reach behind you while sitting up as tall as you can. Repeat on the other side.
6. Downward Dog
Start standing straight up and go into a forward fold and then slowly walk your hands out in front of you and your feet behind you with your hips reaching towards the sky. Be sure to let your neck relax.
7. Upward Dog
Begin by lying on your stomach and then pushup onto the top of your feet and bring your hips off the ground with your arms pushing off of the ground below your shoulders and hold for a few breaths.
8. Seated Head Circles
Sit in a cross legged position with your back nice and straight and sit up tall. Makes circles with your head going up and down and around and then go in the other direction after a few breaths.
9. Corpse Pose With Chin Tuck
Begin by lying on your back in corpse pose and then simply tuck your chin to your chest and lift your head off of the ground. Try to hold it for 20 seconds and repeat 5-10 times.
10. Spinal Roll
Begin by lying on your back and bring your knees to your chest and wrap your arms around your knees. Rock back and forth on your back to give yourself a back massage!
XOXO – Abbey
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