Relieve neck tension

There are numerous causes of neck pain, including adopting a hunched posture at your desk, a lack of exercise, the wrong mattress or a poor lying position while sleeping. The problem is exacerbated by spending hours on your smartphone in the tram or train, while on coffee breaks or when relaxing on the sofa. This phenomenon is now commonly known as tech neck.

The posture we adopt while using our smartphone is anything but ergonomic: our head is usually bent rigidly over the small screen, while our arms are held close to our body. Only our fingers move while typing or swiping. In addition to putting pressure on our eyes, arms, wrists and fingers, this posture is also very bad for our neck and shoulder muscles. And eventually our neck can’t take it any more.

That’s why it’s all the more important that we are aware of our posture and take regular breaks throughout the day – even two to three minutes can often make a big difference to our body, but also to our mind. 

Regular yoga exercises, preferably daily, can relieve neck, shoulder and back tension and even “tech neck”. Before starting this video, spread out a mat on the floor and place a cushion within easy reach. Misty Richardson, Para Yoga Nidra teacher, guides you through a gentle yoga flow in this approximately 14-minute sequence to help loosen tense muscles.

• Creatively ensuring ergonomic working conditions: “In my home office, I have conjured up a standing desk from the side tables on the sofa and the dining table, on which my computer screen now stands. The keyboard and mouse are underneath it,” says Misty Richardson, describing her working situation at home. The Para Yoga Nidra teacher has installed the laptop on her dining table. This allows her to switch between sitting and standing - as required or after every 1.5 hours - without having to change her work tools. 
• Set up fresh air breaks: It's better to use coffee breaks for short walks outside instead of immediately pulling out your cell phone. For the Para Yoga Nidra teacher, daily walks are just as important as daily yoga exercises. 
• Optimize mattress and pillow: Another preventative measure Misty Richardson recommends against neck pain is to take time to choose the right pillow and mattress.
• See a doctor if you have serious problems: Is your pain caused by accident trauma, osteoporosis or rheumatic disease? “If you suspect a serious cause for your neck pain, you should definitely consult a specialist first - be it your chiropractor, your physiotherapist or your GP - before trying the exercises in this video,” recommends Richardson.