If you experience neck pain, you may be tensing your muscles when you feel stressed. After a long day of work, reduce your neck pain with gentle stretching exercises. Speak with your doctor before trying any new exercises to reduce pain in the neck, especially if your pain may be due to a serious medical condition.
Sleeping Swan
Sit down on the ground on the edge of a towel or yoga mat. Place a pillow at the front of the yoga mat and sit down on the opposite end. Bend your left leg so your left foot is touching the inside of your right thigh. Lift your buttocks off the ground as you stretch your right leg straight out behind your body. Lower your body down to the yoga mat and place your head on the pillow while keeping your neck relaxed and your left leg bent underneath your torso. Bring your arms forward and stretch them over your head while keeping your elbows relaxed. Hold the position for 10 counts as you breathe deeply. Slowly rise back up to sitting, then repeat the stretch with the opposite leg.
Side Stretch
Sit up straight on a chair with both feet on the ground and your knees bent. Stretch your spine by elongating your neck, imagining that your head is being lifted up to the ceiling by an imaginary force. Rotate your head to the right to look over your right shoulder, holding for three breaths. Bring your head back to the center position, then rotate your head to the left to look over your left shoulder. Repeat until your neck tension is released.
Neck Tilt
Sit down on a chair with both feet on the ground and your back straight, not leaning on the back of the chair. As you take a deep breath in, imagine your head lifting up toward the ceiling while keeping your head in alignment with the rest of your back. When you breathe out, lower your left ear to your left shoulder. Hold the stretch for several breaths, then release and rise back up to the center. Repeat on the opposite side and continue as often as needed until the tension in your neck is released.
Side Bend
Sit up straight on a yoga mat or towel with your legs extended. Bend your knees and cross one over the other so you are sitting cross-legged. Put your left palm on the mat, just to the left of your hip. Keep your left elbow bent. Raise your right arm over your head so your wrist is slightly curved and your upper arm is next to your right ear. Using your hips, lean your body to the left while keeping your buttocks on the ground. Hold the position for 10 counts as you breathe deeply. Return to the starting position, then switch sides and continue the exercise.
