The spine and the neck provide the framework for our bodies and movement. That is why it is extremely important for us to take care of our back and spine, lest we want to fall prey to cervical spondylitis. Some of the main causes for this problem are bad posture, sitting for long hours continuously, lack of exercise, hunching, and excessive use of mobile and laptop screens.
With the help of yoga you can ensure that your body receives the required amount of exercise on a regular basis. Yoga is a holistic science that can aid our overall well being–including ensuring that you say safe from cervical spondylitis.
Before you do asanas that can help ease spondylitis symptoms, remember to do a proper warm-up. Warm-up generates heat in the body which prepares all muscles for further activity. This warm up technique in yoga is known as sukshma vyayam. It includes subtle exercises starting from your toes and all the way up to your neck and head regions.
Here are some yoga asanas to help you deal with cervical spondylitis
Sit on the floor in a comfortable position. Inhale and stretch your hands out sideways. As you exhale, wrap your arms across your chest like you’re giving yourself a hug. Feel the stretch on your shoulders and upper back region. Repeat on the other side by extending your arms and wrapping them across your chest the other way around.
Start by sitting in any comfortable position. Keep your back straight and extend your arms up with an inhale. Interlock your fingers and exhale as you place them behind your head. Hold this posture for 30 seconds.
Sit in sukhasana. Place your fingertips on your shoulders and make complete rotations front to back, trying to touch your elbows each time in the front. Reverse the circular motion and repeat for another set rotating your shoulders the other way around.
Stand with your feet under your hips and raise both arms up. Do this as you inhale, then bend back with your arms extended. Keep your eyes open, and align your head in between your arms. Avoid bending the knees. Start with 30 degrees and slowly increase.
These are simple and easy yoga asanas that can be done every day in the morning. You can repeat the whole sequence upto three times.
Practice each posture and movement with awareness on your breath. Bring mindfulness into your practice by paying attention to the way you sit, walk and use your electronic devices such as laptops, and phones.