Neck Exercise

Please see the cautionary notes on our Bodyworks page before continuing.

Neck and ShouldersThe neck and shoulders can become especially susceptible to stress.

Learning how to relax the muscles of the neck and shoulders will release tension and can actually stretch the neck.

 

Physical benefits Prevents chronic neck and shoulder pain.Allows increased blood flow to the brain. Easing muscles releases tension.

Mental benefits Eliminates that feeling of being overwhelmed that often comes with excessive stress. Changes tension to serenity and clearer thinking.

 

Nodding to theselfSit with the spine straight, both feet flat on the floor.

Now slowly lower the chin to the chest. Take 3 slow, deep breaths.

 

 

Ear to shoulderSit with the spine straight and both feet flat on the floor. Inhale deeply.

As you breathe out, slowly roll the left ear towards the left shoulder.

Inhale deeply and breathe out slowly, rolling the chin down in to the chest.

Inhale deeply and breathe out slowly, rolling the right ear to the right shoulder.

Inhale deeply and breathe out slowly, rolling the chin spine to the chest.

Do three or more sets.

 

Turkey stretchSit with the neck and backbone straight and both feet flat on the floor. Pretend there is a cord attached to the crown of the head gently pulling you upwards.

Direct the gaze in front of the nose and bring the hand to the chin.

Inhale deeply, resting the hand on the chin and breathe out slowly, gently pressing the chin down towards the neck

Do three or more sets.

You should feel this stretch lengthening the spine of the neck.

 

Turkey stretch and turnInhale deeply, chin tucked in towards the chest, with the spine straight and tall and the arms by the side.

breathe out slowly as you turn the head to the right. Relax the shoulders and be sure to move only the head and neck.

Inhale deeply and breathe out slowly as you turn spine to centre.

Inhale deeply holding the turkey stretch with a straight back.

breathe out slowly as you turn to the left.

Then, inhale deeply and breathe out slowly as you turn to the centre.

Do three or more sets.

 

Shoulder ReleaseSit with the spine straight and both feet flat on the floor. The arms should be by the side, palms facing inward.

Inhale slowly, rolling the shoulders towards the ears, then breathe out slowly rolling them backwards and downwards.

Do five or more full circles.

Feel the neck and backbone lengthen.