Yoga – Strengthening and Stretching your Back

Please note that you should always check with a healthcare professional before trying new exercises including yoga. Many people find yoga to be incredibly beneficial and helpful for many aches and pains, but it is not a cure. This series of articles are intended to be a brief introduction to using yoga to help stretch and strengthen your back and neck muscles.

What is Yoga? There are eight limbs of yoga, however most people are familiar with the physical practice of yoga (asanas). Therefore, when referring to yoga in this and subsequent articles, it will be the practice of linking breath with movement.

Before we begin, it is important to understand which aspects of the back to which we are referring. The spine consists of five main sections; the cervical, the thoracic, the lumbar, the sacrum and the coccyx, therefore when discussing the back and spine it will be important to understand which section we are discussing.

The cervical spine consists of the top 7 vertebrae of the spine. Thanks to our computer and smartphone-centric lifestyles, many people experience tension in their neck and shoulders. While it is not technically a yoga pose (or asana) here are three simple exercises you can do to try to help alleviate aches in this area.

1. If you are at home or anywhere you feel comfortable laying down, lie down on a yoga mat, or carpet, or grass, letting your head rest heavy on the ground, allowing your shoulders to melt onto the floor. Slowly bring your chin towards your chest while trying to keep your shoulders and head on the ground. Hold here for three breaths; slowly release your neck back to neutral. Repeat as necessary.
2. If you are sitting at your desk at work, sit straight in your chair, roll your shoulders forward three times and backward three times, once that is complete, engage your core and pull your shoulders down (as if you stopped on the lowest point of the shoulder rolls). Tilt your chin towards your chest. Hold here for three breaths; slowly release your neck back to neutral. Repeat as necessary.
3. This last exercise can be done if you are at home or your desk. Stand up straight and tall, roll your shoulders forward three times and backward three times, once that is complete, engage your core and pull your shoulders down (as if you stopped on the lowest point of the shoulder rolls). Interlace your fingers under your chin and on an inhale begin to separate the palms of your hand as you lift your elbows while slowly lifting your chin. Be sure to maintain the connection between your fingers and your chin; your elbows will move further apart during the inhale. On an exhale, begin to tilt your chin towards your chest slowly bringing the palms of your hands and elbows together. Repeat at the pace of your breath.

Calin is a registered Yoga teacher (RYT-200). However this article is not intended to diagnose or provide treatment for any injuries, always check with a health professional before using any advice in this article.