If you sit at a desk all day or spend significant time driving, chances are that you've experienced more than one bout of neck pain. Issues such as nerve compression, muscle strain or injury can also cause neck pain. According to the Mayo Clinic, neck pain is one of the most commonly experienced types of pain. Lifestyle changes such as improving your posture, resting and yoga may help alleviate most types of neck pain. Consult your doctor before before starting a stretching routine.
Child's Pose
Child's pose, also known as balasana, is restorative and may help alleviate neck pain when performed with a head support, such as a pillow, according to "Yoga Journal." Kneel on the floor with your big toes touching and your knees slightly more than hip-width apart. Bring your buttocks to your heels and bend your head toward the floor, resting it on a pillow. Bring your arms by your sides and rest in this pose for up to three minutes.
Half-Circles
Half-circles can help alleviate the pain of a stiff neck and stretch the muscles and tendons in your neck. According to Self Growth, half-circles are more beneficial for your neck than rolling your head in a complete circle. Start with your head in line with your spine and look forward. Slowly bring your chin to your chest and look down. Gently roll your head to one side and hold this stretch for a few seconds. Bring your chin back to your chest and roll your head to the opposite side. Perform five repetitions of this exercise.
Cow Pose
Cow pose, also known as bitilasana, is useful for stretching the neck and spine, according to "Yoga Journal." Come into a tabletop position with your arms directly under your shoulders and your knees in line with your hips. Keep your head in a neutral position. Do not slump forward or look down. Inhale and let your torso drop to the floor, bringing your chest up to the ceiling and making an arch in your spine. Bring your head up so you are looking forward. Hold for a few seconds, then return to a neutral position.
Neck Stretch
According to Self Growth, the yoga neck stretch can help increase strength and flexibility in your neck. Stand or sit with a straight spine. Look forward and drop your right ear to your right shoulder. Press down with your left shoulder to increase the stretch. Hold the position for a few seconds, then return to center. Drop your left ear to your left shoulder and hold the stretch for a few seconds. Press your right shoulder down to increase the stretch. Return to center. Repeat five times.
