Yoga Therapy Stretches for the Neck & Back

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Yoga provides a gentle method of stretching the back and neck. Use yoga to stretch the neck and back with the help of a professional yoga instructor in this free video.

Part of the Video Series: Yoga Poses
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Video Transcript

Hi, I'm Amy Newman, fitness expert and creator of The Perfect 10 Workout, and I'm going to show you some yoga therapy exercises for the neck and back. We are going to start off with the neck sitting in easy pose. Hands relaxed. I want you to stretch up through the spine and close your eyes, breathing deeply. Exhale, bring your chin down towards your chest. Inhale, slide your chin to one shoulder. Exhale slide your chin across your chest again back to the center. Slowly to the other shoulder, inhale as your chin gets to the shoulder. Exhale, cross your chest again, nice and slow, trying to reach your chin for your chest. Inhale as you come up and exhale as you scoop down. When you feel warmed up, bring your face forward and bring your ear down to one shoulder. You can even use one hand and put it on top of your, the side of your head where your ear is and gently open up relaxing the left shoulder, 'cause I have the left side right now, stretching. Actually, I would reach out my left arm even further for a deeper stretch in the neck. Breathing deep, relaxing your neck and shoulders as much as possible. Then release lift up and bring your ear gently to the other shoulder. Bringing your hand on top of your head gently stretch out your arm. Relaxing your shoulder closing your eyes breathing deep into your neck. Breathe deeply into it for about a minute on each side. For the back, a spinal twist is wonderful for a nice stretch. Crossing one leg over, have the other leg either wrapped or stretched straight out. Have your knee in the center of your chest. The opposite arm will go on the outside of your knee with the other hand going around by your tailbone. Stretch up shoulders down, neck is long and lift your body as you press both buttocks, both sides of your buttocks into the mat. Breathing deep, relax your core. Let your spine open. Visualize as you are breathing and stretching light, going into the vertebrae and opening your body up. You come forward and switch sides. Doing the other side for the same amount of time. Both sides of your buttocks always down then slowly come forward, bring your feet together knees apart. Stretch up bring your head back. Bring your chin forward tuck your tail bone under, chin to chest exhale and bring your forehead down towards your toes. I'm Amy Newman. Thanks for joining me as I show you some yoga therapy stretches for the neck and back.


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