Long days of forward-bending tasks like computer work, driving, or even cooking can take a toll on your neck muscles. Many of us carry tension in our overworked necks. Nicole Stewart of Exercise TV recommends daily neck rolls to release your tension, combat chronic pain, and correct poor posture. While practicing neck rolls, you should take long, deep breaths and imagine lengthening the vertebrae, creating more space in the spine.
Side Roll
Yoga Journal recommends this simple side neck roll. While seated in a chair, reach the crown of your head toward the ceiling to straighten your spine. Relax your shoulders away from your ears as your hands hang toward the floor. Without turning your head, roll your neck directly to the right, bringing your right ear close to your right shoulder. Hold this position for several deep breaths before rolling your neck up to center. Repeat on the left side.
Intensified Side Roll
Once your neck is limber, try this intensified version of the side neck roll. As you roll your neck to the right, extend your left arm directly to the side, parallel to the ground. Bring your right hand around the top of your head just above your left ear and gently push. Continue reaching with the left hand and bending your head with the right hand. Hold for several long, deep breaths. Repeat on the left side.
Standard Neck Rolls
From an erect seated or standing position, rotate your shoulders up, back and down to relax them away from your ears. Tuck your chin into your chest and feel the pull along the back of your neck. Take several deep breaths. Keeping your chin close to your chest, slowly roll your neck to each side. As you roll your neck, reach your hands to the ground to keep your shoulders from rising back up toward your ears.
Chicken Wing Rolls
Beach Body trainer Tony Horton likes the “chicken wing” to relieve neck tension. Bend your left arm behind your back. Bring your right hand behind your back and grab the left wrist. Pull your left arm to the right as far as possible, creating a “chicken wing” with the right arm. Gently roll your right ear to your right shoulder and hold for several breaths. Tuck your chin and look down for several breaths. Repeat on the left.
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