Yoga might assist to scale back neck hump or a dowager’s hump, which is a curve on the base of the neck. This situation may cause again ache, complications and excessive fatigue.
Neck hump or dowager’s hump is a situation that folks typically affiliate with previous age. The hump seen on the base of the neck might need to do with osteoporosis, a situation that leaves individuals with weak and brittle bones. It might even be attributable to a behavior of poor posture, which might result in the formation of an irregular curve of the higher a part of the backbone. Like most individuals, you have to be spending loads of time in entrance of laptop screens and different devices. This may trigger neck hump, which is why taking a break from screens is a should. Whereas a break would assist, incorporating yoga to scale back neck hump also can have an effect on the standard of your life.
What’s a neck hump?
A neck hump or dowager’s hump, medically known as kyphosis, is the buildup of fats or smooth tissue behind the neck. Individuals with a neck hump typically seem to have a bump on the base of their necks. Aside from age, it’s typically introduced on by poor posture, sedentary way of life, or spending an excessive amount of time hunched over gadgets like computer systems and telephones.
Spend much less time in entrance of screens to forestall neck hump. Picture courtesy: Freepik
If not handled, it may possibly trigger elevated threat of falls, practical limitations, musculoskeletal alterations, and total high quality of life, as per 2023 analysis revealed within the Journal Of Drugs And Life. More often than not, realigning posture and doing workouts that strengthen the again and neck muscle tissue can right this subject.
Yoga to scale back a neck hump
“Yoga is a great method for addressing and minimising the development of a neck hump,” says yoga skilled Dr Hansaji Yogendra. Throughout a 2002 research revealed within the American Journal Of Public Well being, the usage of yoga amongst ladies with dowager’s hump was discovered to be protected. Researchers not solely discovered it acceptable, but additionally concluded that it could enhance posture.
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Listed below are some poses to scale back neck hump:
1. Padmasana (Lotus pose) Sit on the ground with each your legs saved in entrance of you. Bend your proper leg, place the heel on the root of your left thigh with the only dealing with upward. Repeat the steps together with your left leg whereas crossing your ankles. Hold your backbone straight, shut your eyes, and focus in your respiratory whereas doing the lotus pose.2. Sthitaprarthanasana (Yogic standing prayer pose) Stand upright together with your toes saved collectively. Fold your fingers in Namaskar Mudra or prayer place together with your backbone straight, at chest degree. Shut your eyes, calm down your physique, and breathe with ease.3. Sukhasana (Straightforward pose) Sit down with straight legs to do sukhasana. Fold considered one of your legs and put its heel underneath the other thigh, and repeat on the opposite facet of the physique. Cross your legs and relaxation your fingers in your knees whereas holding your backbone erect. With eyes closed, take note of your respiratory.4. Vajrasana (Thunderbolt pose) Kneel down in your yoga mat together with your knees and toes touching, and sit again in your heels. Hold your backbone straight, shoulders relaxed, relaxation your fingers in your knees, and deal with respiratory.5. Talasana (Palm tree pose) Stand straight together with your toes parallel, and one foot aside. Increase your arms as much as the restrict, and preserve them parallel to one another together with your palms dealing with inwards. Stretch your limbs upwards then slowly convey your arms down.6. Yastikasana (Stick pose) Lie in your again together with your legs collectively, and arms on both facet. Stretch out your toes, elevate your arms over your head in an arc. Maintain this stretched place for a number of seconds then calm down.
Wheel pose might assist to scale back neck assist. Picture courtesy: Shutterstock7. Chakrasana (Wheel pose) To do the wheel pose, lie on the yoga mat in your again and preserve your knees bent. Place your fingers subsequent to your ears. Your palms needs to be dealing with down and fingers pointing within the route of your shoulders. Push your physique midway up and relaxation the crown of your head on the yoga mat with out placing weight in your head. Ensure that your higher arms and elbows are dealing with one another then start to arch your center and higher again. Whereas urgent down into your fingers and toes, carry your physique up. You possibly can barely bend in your knees and straighten your arms. Your head ought to grasp freely. After a number of seconds, decrease your physique.8. Ushtrasana (Camel pose) Step one of the camel pose is to kneel down on the ground with curled underneath toes and fingers on the decrease again. Lean again and stretch your arms. You create an arch in your again, however don’t enable your neck to hold down. Maintain the pose for a number of seconds and slowly convey your self upright.9. Marjariasana-Bitilasana (Cat-cow pose) Set your fingers and knees on the mat in a tabletop place. Drop your stomach and carry your head and chin to heaven, arching your decrease again into cow pose. Drop your chin to your chest and spherical your backbone into cat pose. Alternate between these two positions for a number of seconds.10. Natarajasana (Lord of the dance pose) Stand upright together with your toes collectively. Bend your proper knee and place your proper hand in your ankle. Stretch your proper leg backward, and transfer your left arm ahead. Preserve it then return to step one.
“These yoga poses stimulate and build up muscles in the neck, upper back, and shoulders, and help maintain a better posture,” says Dr Hansaji. The ordinary observe of those postures can develop right functioning of the backbone and neck, lowering slouching and forward-leaning posture, that are main causes of a neck hump.
“But rounding shoulders should be avoided, as this results in even more stress in the upper back and neck, nullifying the intention of the postures,” says Dr Hansaji. Additionally, forcing your neck, and doing stretches past the capability of your neck could make issues worse and even result in accidents.
A neck hump could also be intently linked to your way of life. However yoga might assist to scale back neck hump, so select the suitable poses. Nonetheless, it’s best to examine together with your physician to keep away from any issues.