How often do you feel discomfort in your neck and upper back? Do you have any trouble turning your head when you are driving? Many of us put up with some degree of neck tension, thinking that it is an inevitable side effect of our modern lifestyle with all the work we do on our laptops and all the socializing we do on our phones. The unfortunate reality is that left unaddressed, neck and upper back tension inevitably worsens. Your posture continues to deteriorate, and the further your head leans forward, the heavier the load on the neck will become. The weight of your head is about 10–12 pounds. If you lean your head forward 60 degrees (which is not uncommon), the load on your neck will be about 60 pounds, which equals five gallons of paint or four bowling balls. Do you want to carry that weight on your neck?!
Poor head positioning has far-reaching consequences.
Your upper back can become frozen in the forward curve and much less mobile, you might get tingling sensations in your neck, shoulders, and hands, and, in general, this kind of habitual neck positioning can lead to early wear, tear, and degeneration in your cervical spine. On top of that, research shows that this kind of stooped posture is not only problematic for the body alignment but also has a great impact on your mental state. Studies show that slouchers report significantly lower self-esteem and mood, as well as much greater fear; they are more likely to be more negative when they talk, and they recall more negative experiences. They also became less assertive. It is difficult to thrive when you feel like that.
What can we do?
As our electronic devices are not going anywhere, we need to be mindful about our body positioning when we use them, and we need to take consistent care of our necks and upper backs. With this new six-week Yoga Series for Neck and Upper Back Tension, we will do just that!
How does this series help?
In this series, we will focus on relieving tension and increasing the range of motion in your neck. But we will not stop there. Just like a tree needs to have an extensive root system in order to support the weight of the trunk and the crown, your neck has extensive muscular connections to the rib cage, the thoracic spine, and the shoulder girdle to support the weight of the head and allow for incredible mobility. These muscles are strained and become progressively weaker the further your head leans forward. In this series, we will strengthen the neck and upper back muscles that support your head in the upright position, release neck and upper back tension, increase mobility in your thoracic spine, realign the relationship between your shoulder blades and the rib cage, and promote better alignment between your spinal curves.
In addition, we will deal with tension in your suboccipital muscles, which are located at the very base of your skull. They can get tensed because of slouching or whiplash, and also because of eye strain and teeth grinding. Tension in these muscles can lead to pain in the back of the neck or behind your eyes, as well as tension headaches. We will do specific head and eye movements that help release tension in these muscles.
What does this series consist of?
This series includes six yoga classes, a bonus short practice video, and printouts of all seven practice sequences that you can take to your doctor or other health professional to make sure that this kind of movement is appropriate for your specific situation. It is best to do these practices in order, because each new practice is organized around a specific theme and builds on movements and information presented in the previous one. This series starts with more accessible practices and then gradually builds in length and intensity. We recommend that you do each practice at least three times before moving on to the next lesson to get the most out of it.
Be careful
Your neck is a delicate structure with many nerves passing through the openings within your vertebrae, so please be mindful and careful when you work with your neck. Do not do any sudden movements and do not take your neck to extreme ranges of motion. When you follow the videos, please be sure to pay attention to small details and specific instructions—in yoga, how you do movements is just as important as what you do. You will also need to move with your breath and keep your attention focused on the target area in order to avoid injury and get the most out of each pose. Try to stay present with your experience and notice how each movement affects your body. If you experience pain while attempting any movement, stop, evaluate, skip it for the time being, and rest in a comfortable position for a few breaths before you continue. You can try it again next time and see if your sensations change.
Bottom line
Realigning your neck and building a properly supported posture are essential for counteracting the unfortunate tendencies of our modern lifestyles. They will also help you feel and project more confidence and self-assurance. You will walk with your head held high! Let us get started!
