Amazingly effective stretches to get relief from neck pain

Stress relief or stress management is perhaps one of the most common reasons why people join a yoga class. In addition to the mental and emotional suffering caused by stress, most people tend to feel its physical manifestation in the form of pain or discomfort in the neck and shoulder area. Of course, stress can manifest in other areas as well, for example, jaws, spine or the hips etc. However, neck and shoulders are the ones most commonly mentioned by my students. The problem is further exacerbated because most of us sit in front the computer all day long in non-optimal postures which causes further strain to the neck and shoulders.

In today’s post, I am pleased to present a video demonstration of a few simple stretches that will bring relief to your tensed up neck muscles. Since I have a torn rotator cuff and a stiff neck (both resulting from the same accident), I am not in a position to demonstrate the neck stretches effectively. My good friend, Ami, has graciously agreed to demonstrate these stretches in the video. Hope you will enjoy practicing with the video.

We should note that neck and shoulder muscles are intimately connected together and it is best to practice stretches that will benefit both the areas.

Stretches for the neck

Keep in mind that the neck muscles are very soft and tender. All the stretches given here should be done slowly and with full awareness of the neck muscles to ensure that we don’t inadvertently injure or aggravate the neck pain.

Step-by-Step

Up and down movement

1. Sit comfortably in a cross-legged seated posture with the spine upright and relaxed.
2. With the next exhalation, lower the chin to the chest.
3. On inhalation, begin to lift the head up, tilt the head back, pointing the chin toward the ceiling.
4. Repeat steps 1 and 2 one more time. Pause for a breath or two with the head in the center.

Looking over the shoulder

1. On the next inhalation, turn the neck to the right, looking over the right shoulder.
2. On the exhalation, bring the head back to the center.
3. Inhaling, turn the neck to the left, looking over the left shoulder.
4. On the exhalation, bring the head back to the center.
5. Repeat the above two steps one more time on either side.  Pause for a breath or two with the head in the center.

Dropping the ear over the shouder

1. On the next inhalation, drop the right ear to the right shoulder.
2. On the exhalation, bring the head back to the center.
3. Inhaling, drop the left ear over the left shoulder.
4. On the exhalation, bring the head back to the center.
5. Repeat the above two steps one more time on either side.  Pause for a breath or two with the head in the center.

Pushing the neck

1. Place the right hand on the right side of the head, just a little above the right ear.
2. Push the hand against the head with the head resisting any movement.
3. There is no net movement.
4. Release and repeat on the other side.

Full neck rotation

1. Now, we will combine these three movements into one single rotational movement of the neck.  Start by lowering the chin down to the chest. Start rotating the neck clockwise. When the head is turned to the right, drop the right ear over the right shoulder. When the head is turned back, tilt the head back, lifting the chip up toward the ceiling. Continue the rotation to the left, then drop the left ear over the left shoulder and finally turn the head back to the center with the chin resting on the chest.
2. That completes one round. Repeat the above steps two more times in the clockwise direction. At the  end of these three rounds, rest the head in the center for a couple of breaths.
3. Now repeat the same three rotations in the opposite directions, with the head moving in the counter-clockwise direction.
4. At the end of the three rounds, allow the chin to rest on the chest for three more breaths. Then slowly bring the head back to the center and rest.