Your neck is a delicate and complex system of muscles and bones. Because it works so hard to support the weight of your head, it is important to keep your neck strong and healthy. Yoga offers many poses that support spinal health by relieving tension and helping to prevent injury. Consult your doctor before attempting any of these exercises, especially if you already have a neck injury.
What to Avoid
There are a few easy ways to avoid neck injury in yoga. Don't roll the head too fast, or jerk your neck quickly from side to side. Instead, move your neck slowly and gently. Don't shrug shoulders towards your ears or tensely lift them during yoga. Keep your shoulders and spine active, but relaxed. Pay attention to how your neck feels; if you feel pain, stop what you are doing.
Downward-Facing Dog
Forward-bending poses allow your spine to relax and decompress. Downward-facing dog is a basic pose that relieves neck and spinal tension as long as your spine stays in alignment. Start on your hands and knees. Line your hands up directly below your shoulders. Spread your fingers wide keeping your index finger pointing directly forward. Keep your knees below your hips and tuck your toes under. Keeping your shoulders relaxed, lift your tailbone towards the ceiling straightening your knees until your body is shaped like a triangle. Your heels might lift slightly from the floor. Keep your neck in alignment with your spine. Hold the pose for several seconds as you continue to breathe slowly. Come out of the pose by returning to your knees.
Bridge Pose
Bridge pose stretches the back of the neck and the shoulders, but places some pressure on the neck and should be avoided if you have a neck injury. Begin by lying on your back. Bend your knees with your feet flat to the floor. Keep your feet hip-distance apart, bring them close enough to your hips so that you can touch your heels with your fingertips. Press the middle of the back of your head to the floor. Leave space between your neck and the floor and point your nose directly toward the ceiling. Lift your hips up to the height of your knees. For a more intense stretch, clasp your hands together on the floor and scoot your shoulders closer together. Keeps some space between your chin and chest, so that your throat remains open for slow, steady breathing.
Fish Pose
Fish pose is an intense pose that stretches the front of your neck. Avoid this pose if you have a neck injury. Begin sitting with your legs extended in front of you. Slowly lean back until you are resting on your elbows. Gently lean your head back until the top of your head touches the floor. Move your elbows forward slightly. Keep your sternum lifting towards the ceiling in order to avoid putting pressure on your neck. Breathe deeply to stretch out your chest and throat. Hold the pose for several seconds, then come out of the pose by slowly lifting your head and returning to resting on your elbows.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Hatha Yoga Illustrated"; Martin Kirk and Brooke Boon; 2004
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