Yoga Stretches For Neck Pain

If you spend your days hunched over a computer, reading documents or studying for an exam, your neck muscles may suffer the consequences. Tightening and contracting your neck muscles may cause neck pain, tension and headaches. Incorporating different yoga stretches into your daily routine may ease your tension, reduce your stress levels and provide muscular relief.

Neck Rolls

Neck rolls elongate and release tension. If you spend a lot of time leaning forward, the front of your neck may get tight, and if you position your head behind your neck, the back of your neck may get tight.

Sit comfortably in a chair, relax your shoulders and straighten your back. Inhale through your nose. As you exhale, lower your chin and the crown of your head toward your chest. Inhaling, lift your chin and tilt the crown of your head behind you, stopping when you feel a stretch in the front of your neck. Continue alternating for 45 seconds.

Side Neck Stretch

The side neck stretch loosens up the muscles on both sides of your neck. Sit comfortably in a chair, straighten your back and relax your shoulders. Position your head directly above your spine, lift your chin parallel to the floor and maintain this alignment throughout the exercise. Inhale and during the exhalation, lower your right ear toward your left shoulder, stopping when you feel a stretch in the left side of your neck. Keep your shoulders still during this stretch and don't lift them toward your ears. Hold in the lowered position for 30 seconds and do the same with your opposite side.

Child's Pose

Child's pose releases tension in your neck and your upper back. Sit on the ground, bend your knees and position your feet, directly next to each other, under their respective buttocks. In the correct position, your feet touch. Widen your knees to hips-width, bend your arms and place your palms on the floor in front of you. Sliding your hands forward, lower your torso to the ground. Rest the crown of your head on the ground and drop your chin toward your chest. Dropping your chin creates the stretch in your neck. Hold in this position for between 30 to 60 seconds.