1. Do it at Your Desk
Your neck keeps your head on your shoulders and bears the brunt of a lot of tension and pain. Think about the times you've fallen asleep on the plane or subway, or spent a lot of time driving in a cramped car. All that wear and tear on your neck can impede blood flow to the brain, causing headaches and fatigue. The nerves in the neck lead to the eyes and ears, so increased pressure on them also contributes to vision and hearing problems. Thus, exercising your neck by performing neck rolls and neck stretches relieves tension and soothes overworked neck muscles. One of the few yoga postures for the neck, the neck roll can help you after--or during--a long day at the office. Squeeze your neck down into your shoulder blades while at your desk during the day to relieve tension.
2. Yoga for the Neck
Sit or stand with your arms at your side. Practice deep breathing for one minute. Inhale, fill the stomach with air, then exhale and let the stomach deflate. Turn your head to the right side and press your neck against your shoulder. Your ear should press against the shoulder. Roll your neck and tilt it back slowly, squeezing it against the shoulder blades. Then press your neck against the left shoulder. Slowly roll your head to the front and let it hang down. Loosen the muscles in your jaw and face. Then return the head to its original position. Repeat the roll, going from left to right. Remember to move the neck slowly.
3. Stretch Like a Cat
Imitating a stretching cat can benefit not only your neck, but also your back torso and arms as well. Get on all fours and stretch your shoulders and arms, letting the muscles in the neck stretch as much as you can without straining. Stretch gently at first, then increase the tension as you become more limber. Curve your back and stretch like a hissing cat, feeling the muscles throughout your neck and body move as you release tension.
4. Eliminate the Crinkle
Sit in a cross-legged or lotus position and hang your chin down until it touches your breastbone. Feel the stretch. Breathe deeply. Then lift up your head and roll it to the left. Stretch it slowly and concentrate on the muscle movement. Don't be alarmed if you hear a crinkling sound. This means the vertebrae in the neck are getting exercise after sitting idle and tight for too long. Then stretch the neck to the right as far as you can and hold it for 10 seconds. Then slowly roll the head back to the front and let it hang for a few seconds.
