Spondylitis can cause persistent pain in the neck, shoulders, and upper back, often making routine activities uncomfortable. While medication may provide temporary relief, health experts recommend combining treatment with regular stretching and yoga to improve flexibility, reduce stiffness, and strengthen supporting muscles.
One effective yoga posture is Jyeshthikasana. Lie face down on a yoga mat with your forehead and abdomen resting comfortably on the floor. Place both hands behind the neck, interlock your fingers, and keep your elbows touching the ground. Breathe normally while applying gentle pressure to the back of the neck with your palms. Maintain this position calmly for three to five minutes without distractions such as talking, watching television, or using a mobile phone. This pose helps relax the neck and shoulder muscles.
Another beneficial pose is Marjaryasana, commonly known as the Cat Pose. Begin on your hands and knees. While inhaling, round your back and lower your head gently. As you exhale, arch your back and lift your head slightly. Repeat this slow movement at least five times over five minutes. The pose improves spinal flexibility and relieves muscle tension.
The Broken Wing Pose can be performed while sitting on a chair. Sit upright with both feet flat on the floor and breathe deeply. Raise both arms overhead, join your palms, and slowly lower your hands behind your head. While inhaling, open your elbows wide, then bring them closer together as you exhale. Repeat this movement for five to seven sets to improve shoulder mobility and reduce upper-body stiffness.
Individuals with severe pain or existing spinal conditions should consult a healthcare professional before beginning any new exercise routine.
