Yoga for Neck Fatigue: 6 Minute Routine

• Yoga for Neck Fatigue video on YouTube. Practice with us.

• It is estimated by 2050, neck pain cases will increase by 32.5%.

• Our modern lifestyle is associated with increased neck pain as a result of poor posture, and prolonged use of hand-held devices and computers.

In 6 Minutes: 8 Moves | 35 sec active | 10 sec transition

1. Modified reverse prayer-dynamic (paschima namaskar asana)

2. Standing forward fold (uttanasana)

3. Twisted low lunge-right (parivrtta anjaneyasana)

4. Twisted low lunge--left

5. Cobra (bhujangasana)

6. Downward dog (adho mukha svanasana)

7. Extended puppy (uttana shishosana)

8. Locust with hands clasped (salabasana)

Yoga fixed my posture. It reminded me to use my core when doing everyday tasks and feeling such a release after backbends, made me realize the importance of keeping my shoulders back and neck relaxed.

Key Findings from the Study “The Deflection of Fatigued Neck”

1. Sustained neck flexion (e.g., looking down for prolonged periods) causes muscle fatigue.

2. Muscle fatigue leads to exaggerated cervical spine curvature (kyphosis).

3. Increased curvature reduces neck stiffness, making the spine less stable and more prone to pain.

Primary Source: The Deflection of Fatigued Neck

Causes of Neck Pain

There are many causes of neck pain, not just posture. I included Harvard’s list of top neck pain causes here. And yes, there are many ways to address neck pain, but incorporating yoga into my life has allowed me to have an accessible whole body approach to neck fatigue.

1. Improper Posture

2. Unsupportive Sleep Positions

3. Carrying Heavy Bags or Purses

4. Emotional Stress

5. Teeth Grinding or Jaw Clenching:

6. Abrupt Head Motions

7. Poor Workstation Ergonomics:

8. Repetitive Neck Movements