Neck Movements

Neck Bending :

      

                                                               Neck Rotation


Stage - I     (Forward - Backward)


Position :  Tadasana or any comfortable sitting position or sitting in a chair.

• While exhaling, slowly move the head forward and try to touch the chin to the chest region.
• While inhaling, move the head as far back as comfortable.
• Feel the stretch of the muscles in front and back of the neck region. Do not strain.
• Repeat 8-10 times.

Stage - II    (Right and Left Bending)

• Keep the eyes closed and remain in the same position and relax the shoulders.
• Slowly move the head to the right and try to touch the right ear to the right shoulder. Do not turn the head or raise the shoulders.
• Slowly move the head to the left and try to touch the left ear to the left shoulder. Do not turn the head or raise the shoulders.
• Inhale on the upward movement and Exhale on the downward movement.
• Feel the stretch of the muscles in the sides of the neck region.
• This is the one round. Do not strain.
• Repeat 8-20 times. 

Note  :

• Try to move the head as far as possible. Keep the shoulders steady relaxed.
• Elderly people should not practice the extreme positions.
• Avoid this practice who is suffering from cervical spondylosis during acute pain.
• Neck movements should be done slowly and in a relaxed way to avoid pain during practice.

Stage - III    (Head Rotation)

• Keep the head straight and close the eyes.
• Slowly bend the head forward, to the right , backward and to the left side in a relaxed, smooth circular movement without strain.
• Feel the stretch around the neck and the loosening up of the joints and muscle around the neck.
• Practice 8-10 times clockwise and 8-10 times anti-clock movements with normal breathing.
• Throughout the practice try to keep the eyes closed.
• If there is pain while practicing, hold the head in that position. Try to locate the point of the pain and consciously breath deeply. Breathing with awareness will help to relieve the pain and can continue the practice.

Contra-indications :

• Avoid these practices who is suffering from low blood pressure, very high blood pressure extreme cervical spondylosis or consult the doctor before starting the practice.

Benefits :

• These practices will help to release tension, heaviness and stiffness in the head, neck and shoulder region.
• Beneficial for those people after prolonged work at a desk.