Point Shoulder Opener
Start lying on the ground on your belly, reach your right arm out at a
90 degree angle from your body, palm facing up, use your left hand
under your shoulder to start to press away, and maybe bend your left
knee and reach your left toes behind your right knee if tipping/rolling
over feels good.
If you want to reach your left arm to the ceiling, flex the palm and
allow the hand to fall towards the ground with gravity, stay there for
as long as you like. If you feel like you have even more space, allow
your left hand to meet the right in a clasp and breathe there for as long
as feels good.
Warning: this is a deep one, come out of the pose as slowly and
mindfully as you come in!
Shoulder Opener on Blocks
Still kneeling, place two blocks in front of you and place your elbows
on the blocks.
Press your hands together in a prayer position, then release your head
in between the blocks and reverse the prayer down your back.
Stay here for at least 10 deep breath
Cow Face Arms
While kneeling, reach your right arm to the ceiling; bend your right
elbow, and allow your right hand to fall between your shoulder
blades.
Take your left hand to your right elbow and allow the weight of the
hand to deepen the shoulder opening (no pushing!).
You can stay here for five deep breaths, leaning back slightly, or, if
the clasp is easy for you, take your left arm down, bend the elbow,
and reach your left hand up the center of your back, taking hold of the
right hand. Stay here for five deep breaths, leaning back slightly into
your arms and taking care that the right arm isn't putting any pressure
on your neck.
Standing Forward Fold With Shoulder Opener
From standing, clasp your hands behind your sacrum, soften through
your knees and forward fold.
Breathe here for five to ten deep breaths.
Shoulder Opener At Wall
Place your forearms on the wall parallel to one another below
shoulder height, keeping your elbows shoulder-distance apart.
Take a few steps back from the wall and allow your head to relax
down between your arms.
Breathe here for five deep breaths.
Supported Fish Pose
While sitting, place a medium-height block behind you vertically
beneath where your shoulder blades will lay and place another block
behind that one vertically to use as a pillow for your head. (Use lower
blocks if this height doesn't feel great on your back.)
Allow your body to gently rest on the blocks, adjusting their
placement until you are comfortable, with arms resting on either side.
Stay here for at least five deep breaths.
Seated Spinal Twist
Sit with legs long in front of you. Bend right knee and place right foot
outside of left knee. (You can keep left leg long or fold it in like a
half-cross-legged seat.)
Wrap left arm around right leg and place right hand on the ground
behind sacrum.
Breathe here for 5 deep breaths, then repeat on the other side.
Source:
http://books.google.co.in/books?
id=hbjgAAAAQBAJ&pg=PA78&dq=yoga+for+cervical+disc+prolapse&hl=en&sa=X&ei=aYTzU9zPH5Kw
uASGyYKgDA&ved=0CDkQ6AEwBQ#v=onepage&q=yoga%20for%20cervical%20disc
%20prolapse&f=false
Exercises for a cervical disc bulge
Chin Tucks
Begin sitting or standing tall with your back and neck straight, shoulders should
be back slightly (figure 6). Tuck your chin in until you feel a mild to moderate
stretch pain-free. Keep your eyes and nose facing forwards. Hold for 2 seconds
and repeat 10 times provided there is no increase in symptoms. Repeat 5 times
daily.
Shoulder Blade Squeezes
Begin sitting or standing tall with your back straight (figure 7). Squeeze your
shoulder blades together as hard and far as possible pain-free. Hold for 5
seconds and repeat 10 times provided there is no increase in symptoms. Repeat
5 times daily.
Source: http://www.webmd.com/pain-management/cervical-disc-
disease/managing-neck-pain-home
Here are a few simple stretches for cervical disc disease that you can do at
home:
1. Slowly turn your head to the left. With your left hand, apply very light
tension on your chin so that your head turns slightly more. Hold for 20 seconds
and return your head slowly to center. Repeat on the right side.
2. Tilt your head to the left and try to touch your left ear to your shoulder. With
your left hand, apply light pressure on your temple. Hold for 20 seconds and
repeat on the right side.
3. Bend your head forward and try to touch your chin to your chest. Relax the
shoulders as you do this. Hold for 20 seconds and repeat.
4. Lie on your back with your knees bent and a pillow under your head and neck
for support. Nod your head forward gently, as though you were saying "yes."
Hold the position for 10 seconds and then relax. Repeat 10 times.
If you feel significant discomfort with any of these stretches, stop immediately.
Neck Pain Tip 4: Move It
Research is showing that exercise is an effective way to treat neck pain.
According to a study in the Journal of the American Medical Association,
women with chronic neck pain who performed strength and endurance exercises
using resistance bands and light weights significantly reduced their neck pain
and disability. It's also important to keep active in general. Thirty minutes of
aerobic exercise (walking, biking, swimming) every day can improve blood
flow, nourishing your spine to keep it healthy. Talk to your doctor, physical
therapist, or a personal trainer with expertise in working with people with neck
pain to determine the right exercises for you.
Source : http://www.youtube.com/watch?v=CMuJvQ9y6Ms –Check this out
