Pain In The Neck
NAVASANA
PAIN IN THE NECK
A pain in the neck can be more than just an annoyance. It can ripple into the shoulders, spine, and even the jaw, creating discomfort that affects the whole body. Often, this pain stems from subtle misalignments: a chin that juts forward, a rounded upper back, or a jaw that shifts out of place. These patterns may seem minor, but over time they compound into tension and imbalance. The solution lies in finding what Matt calls the “plumb line,” a neutral head and neck alignment that sets the foundation for healthy posture. By practicing this alignment consistently in key postures, we can support greater stability, reduce strain, and perhaps even prevent future pain in the neck. Consistency is what transforms fleeting relief into lasting results, paving the way for better movement, improved health, and a more easeful yoga practice.
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SIDE ANGLE NECK ALIGNMENT
In Side Angle, Matt guides us to rotate the chest without collapsing the shoulder forward. He reminds us that when there is pain in the neck, one of the first places to check is the relationship between ear and shoulder. Rather than letting them collapse together, we lengthen the neck. Options include pulling the chin slightly back or placing a hand behind the head, pressing the head back into the palm to encourage stability. Both shoulders are drawn back so the torso rotates inside the frame of the shoulders rather than dragging the shoulders with it. This mindful rotation helps us cultivate spaciousness and can reduce unnecessary tension in the neck.
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PAIN IN THE NECK: ALIGN & PROTECT WITH 5 POSTURES
NECK IN A TWIST
Transitioning into a revolved lunge, Matt places the right elbow to the left thigh and cues us to bring the chin and throat back, keeping the head aligned on its axis. He points out that misalignment here can contribute to pain in the neck and encourages gentle self-adjustments: hand behind the skull, left ear low, right ear long. By pressing through the left heel and pulling the feet toward one another, we create stability through the legs, which frees the neck to rotate with more ease. The focus remains on spaciousness between ear and shoulder while lengthening through the cervical spine. These layers of engagement make the twist strong yet supportive.
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With “stop sign” hands, Matt demonstrates another variation to refine awareness. Placing the right hand behind the head, we press the head back to activate opposing muscles while the chest rotates open. He reminds us to keep the back of the neck and occiput long, left ear drawing toward the ground, right ear toward the sky. In doing so, we deepen the twist while reinforcing strength and stability. This careful layering not only enhances mobility but also helps us understand how to work skillfully in positions that often trigger pain in the neck. The focus becomes less about achieving the deepest twist and more about maintaining integrity in the cervical spine.
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THE DEPTH OF NECK ROTATION
In deeper twists like Revolved Chair and balancing shapes such as Ardha Chandrasana, Matt emphasizes that success comes from stability and alignment, not from forcing range of motion. In Revolved Chair, he once again offers the option of hand behind the head while pressing back for support, maintaining length through the back of the neck while rotating. In Ardha Chandrasana, he instructs us to align the lifted leg with the torso and shift weight into the big toe of the standing foot, preventing collapse into the pinky edge. From here, placing the hand behind the head can again highlight the need for integrity in the neck. The left ear draws down, right ear lifts up, maintaining a balance of effort and ease. By approaching these postures with patience and precision, we strengthen supportive muscles and learn to move in ways that reduce or even prevent recurring pain in the neck.
Learn about prevention before pain in Matt’s upcoming online immersion called Deep Release this October.
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Article by Trish Curling
Video Extracted From: Therapeutics Immersion
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