Published on May 11, 2008

Neck Exercises

The Technique

• Hold the spine straight, with the head and neck vertical.
• Relax the neck and bring the head forward.
• Bring the head to the vertical and then let it to the back.
• Bring the head to the vertical and then let it to the right.
• Bring the head to the vertical and then let it to the left.
• Bring the head to the vertical and align it with the spine.
• Hold the head straight, the neck and head vertical, looking forward.
• Twist the head to the right, keeping it vertical, as when you look over your shoulder.
• Perform similarly, to the left.
• Return to the starting position.
• Hold the head straight, with the neck and head vertical.
• Incline the head forward, roll it to the right, then to the back, to the left, and again forward, in a continuous motion.
• Similarly, in the opposite direction.

Recommendations

• The exercises can be executed standing, seated on a chair or at the side of the bed, or sitting in Lotus, or half-Lotus, or sitting cross-legged, with the condition to have the spine straight.
• Let the neck flexible, meaning that the neck muscles are relaxed during the exercises, especially during the rotations.
• The number of repetitions depends on the state of comfort or discomfort felt during the exercises.
• If there is dizziness or pain in the neck area, reduce the number of repetitions.
• To avoid the dizziness sensation, if you execute for more than three or four times for each direction, alternate the rotations so that the last one is in the same direction as the first ones.
For example, execute four rotations to the right, five rotations to the left, and then the last one again to the right.
•Perform the exercises before the cycle of asanas.