BellaOnline Forums Health and Fitness Yoga help with neck during postures

Hi Deborah - I am the Horses and Animal Life Site editor. I have included yoga in my day for many years as it does a great job of countering the compression of the spine that comes with riding many horses each day. I also appreciate the time to settle myself during yoga time. Since my free time is limited I have had little instruction and now renew my yoga workouts with Yoga Zone on Hulu's health and fitness channel. I am happy with these workouts except over the last few years I have had some trouble on the right side of my neck and into my upper trapezius muscles. No matter what I do I cannot unlock that part of my body. I have had it looked at and all agree it is just super tight - mostly from years of work around the barn and horses. I also have it worked on by an active release practitioner. If you have any suggestions I would appreciate anything that you can offer from checking the position of my head and neck to postures that might deal with this part of the anatomy.
Thanks

Hi Susan,

I've put quite a bit of thought into possible ways to help alleviate the pain you're having. First of all, when muscles are constantly tight it is a sign that they have been strained and are close to being over extended. Muscles tighten in order to protect themselves from being pulled to the point of injury.

The first instinct in dealing with tight muscles is to try and stretch them out to relieve the pain, however it is rest that these muscles need, not more lenghtening. Rather than stretching the muscles of your neck and shoulder, try opening the muscles of the chest in order to take the burden off the tight muscles. A gentle way to do this is to lay on the floor with a rolled up blanket or a bolster under the upper back. Place a block or a rolled towel under the neck and then get as comfortable as you can. Relax into this supported chest opener and stay awhile.

I would suggest working with chest opening postures and being aware of the alignment of your spine, especially the cervical spine. Keep your neck long in all your postures and work to prevent dropping your head forward or back. Dropping the head back places an undue amount of strain on the muscles of the neck and shoulders and in most cases is unnecessary in the majority of postures. Only in an advanced practice should one even consider dropping the head back in postures such as Upward Facing Dog because of the amount of strength needed in the neck muscles to keep the cervical spine from being compressed.

I would also recommend seeing an Injury/Sports specialist or a physical therapist. They can help you identify what is happening in your posture that is contributing to the chronic tightness and can certainly work with you to develop a physical regimen to help release the muscles.

Be aware that your muscular system will work to compensate for the tight muscles in your neck and shoulder. This can lead to other problems concerning your posture and the other muscles that work to compensate for the lack of range of motion.

Best of luck Susan. Please let me know how it goes!

Thanks Deborah,

I appreciate all of your suggestions. I like very much the open chest posture with the bolster - I have tried this and it does take the pressure off. True resting of these muscles is not in the cards for me at this point in time - something I am hoping to change.

I do work with a chiropractor that uses Active Release on the mucsles rather than the bone crunching type of adjustments - this has been very helpful as well but we just can't get it completely healed. I am trying to avoid steroid injections. The chiro also works a great deal with what do at home so I think we have that part covered.

I will pay closer attention to my neck position as you have described and will get back to you with progress.

Thank you for your very thoughtful reply.

Hi Deborah, few people realise the dramatic effect that chest opener exercises can have, and the connection between neck pains and the muscular system overall. Very helpful tips! (JOY)