Neck Exercises (Neck Rolls)
from http://www.abc-of-yoga.com/ (modified)
Many people hold tension in their necks and shoulders, leading to stiffness, bad posture and tension headaches. Repeating these five yoga Neck Exercises eases tension, increases flexibility and tones the muscles. Do them slowly and keep your spine straight throughout the exercise. The key is not to force the movement, but to relax into it and hold. Hold about 5 seconds.
Your neck relaxed and your shoulders facing forward.
- Keep your spine straight throughout the exercise.
- Inhale and bend your head forward, chin on chest, relax into the pose and hold 5 seconds. Exhale and move back to original position.
- Bend head to the right, relax into the pose and hold, then back to the original position.
- Bend backward, hold, relax into the pose and then back to the original position.
- Bend to the left, hold, relax into the pose and then back to the original position.
- Bend forward, chin on chest, move head to right, then to the left, then from left to right.
- First drop your head back, relax into the pose and hold, then drop it right forward, hold. Drop your head back again, hold, then drop it left forward, hold.
- Keeping your head erect, turn it to face all the way to the right, relax into the pose and hold, back to center, then face all the way to the left, relax into the pose and hold.
- Next drop your head forward and slowly roll it around as wide a circle as possible.
- Repeat in the opposite direction.
