How to Do Neck Yoga Exercises

Chronic neck pain or stiffness can be brought on by maintaining the same posture for long periods, often when working at a computer or talking on the phone. Here are some basic yoga stretches that can help keep your neck healthy.

Difficulty: Easy

Instructions

1. Sit up straight either in a chair or on the floor. Inhale deeply, and then exhale and turn your head to the right. Look as far over your right shoulder as you can. On the next inhale come back to center. Then exhale and turn the head to the left. Look as far over your left shoulder as you can. Repeat eight to twelve times. After completing 8-12 repetitions hold to the right side looking over the right shoulder. Each time you exhale see if you can look a bit more to the right and gently press the left shoulder back a bit more. Hold for 5-10 deep belly breaths. Then repeat to the left.

2. Sit up straight either in a chair or on the floor. Inhale deeply, and then exhale and drop your right ear to your right shoulder. Turn your head to look to the right. On the inhale come back to center. Then exhale and drop the left ear to the left shoulder. Repeat eight to twelve times.After completing 8-12 repetitions hold to the right, dropping the right ear to the right shoulder. Do not turn your head or chin, but look straight forward to stretch the side of the neck. Each time you exhale let the right ear drop closer to the right shoulder and gently press the left shoulder down a bit more. Hold the stretch for five to ten deep belly breaths. Repeat to the left.

3. Sit up straight either in a chair or on the floor. Place your right arm against your body at your waist with the right palm facing the left hip. Take your left hand and press down on your right elbow. Gently press your right elbow towards your right thigh. Drop your left ear to your left shoulder so that you are drooping away from the elbow you are pressing down. Hold for five to ten deep belly breaths. Repeat the stretch on the other side.

4. Sit up straight in a chair. Place your right hand underneath the chair seat. Drop your left ear to your left shoulder. Pull up against the bottom of the chair. Hold the stretch for five to ten deep belly breaths. Repeat it to the left.

Tips & Warnings

• While it is safe to drop your chin to your chest to stretch the back of your neck, you should avoid dropping your head back to stretch the front of the neck. Dropping your head back compresses the neck and can also compress major nerves and blood vessels and can lead to injury.
• Never stretch to the point of pain and stop any exercise that makes your symptoms worse.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!