Yoga Stretching Neck Stretches

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Neck stretches are physical exercises that loosen your tired neck muscles. They allow the stress and tension to drain away and provide more flexibility to the muscles of your neck. Yoga neck stretches are exercises charted out to ease the strain in your neck muscles and shoulders. They bring relief to the stiffness and help manage the pain in the neck muscles. By practicing some yoga neck stretches, you will be able to strengthen your neck muscles and avoid inflammation. Here are some good neck stretches to relieve pain.

• With your backbone in an erect position, sit comfortably in a chair. Take in a deep breath and then let the air out with equal force. During your exhalation, bring your chin toward your chest. Tip your head up when you inhale deeply next. A few repetitions will make your tense muscles relax. You can do these stretches with sideways movements as well as rotational movements of the head.
• An already taut neck muscle can be stressed further resulting in a pinched nerve. Yoga neck stretches for a pinched nerve are effective when done rightly. However, you need to consult a doctor before you commence these stretches.
• A gentle neck stretch that rotates your neck muscles can soothe your pain. Turn to look to your left, remain in that position for a while and return to your initial state; alternate with movements to your right and left.
• Headaches that can be due to lowered flow of blood to the head can be relieved by yoga neck stretches. The neck stretches for headache consists of a total rotation of the head. You need to rotate your head in the clockwise and anticlockwise directions while breathing deeply. It will help to do shoulder raises and drops at the end. Neck stretches for headache help to improve blood circulation to the head and relieve headaches.
• You can develop a sore neck after long hours in front of a computer at work. Take a few minutes off to perform neck stretches at your desk. After sitting up straight in your chair, bring your head in a straight line with your back bone. Ensure that your back does not touch or lean against the chair. Breathe in and out, and then tilt your right ear to touch your shoulder. Continue in this position for a few more breaths and then go on to the left ear touching the shoulder. The neck stretch will loosen up your muscles and help them remain injury free for longer periods.

Types Of Neck Exercises

Flexion – Chin To Chest:

1. Sit with your head exactly in the central position.
2. Now drop your chin to reach your chest. You can do this till you feel the pull at your neck.
3. Stay in this position for a few minutes and resume your initial position.
4. You can do this as often as you wish.

Extension – Eyes To Sky:

1. With your head in its centre position, now tilt your head so that your eyes gaze up at the ceiling.
2. Once you feel the pull at your neck, stop and stay in that position for a while.
3. Return to your original posture and repeat the exercise for a few more times.

Rotation – Side To Side Head Turning:

1. Place your head firmly in the central position and sit up straight.
2. Now move your head to the left shoulder till your neck gets a pull.
3. Stay in this position for some time before returning to the original position.
4. Next, move your head toward the right shoulder and experience the stretch at your muscle.
5. Remain in this position for some time and return to the initial position. You can repeat this a few number of times.

Lateral Flexion – Ear to Shoulder:

1. From the center position of your head, slightly tilt it so that your ear reaches your shoulder on the right.
2. Remain in this tilted posture and return to your initial position. Now repeat this exercise tilting your head to touch the shoulder on your left.
3. Feel the pull at your neck and stay in this pose for some time. You can repeat this few times.

Neck Stretches: Do's and Don’ts

Do's

• Remain hydrated and relaxed.
• Breathe deeply while you do the neck stretches.
• Try to keep your head in the central position and do not tilt it.
• When required, sit or stand in fully extended position.

Don’ts

• Try not to do a neck stretch in a hurried manner.
• Do not stretch your muscles too much.
• Listen to pain and stop when it becomes visible in a neck stretch.
• After any stretch, take time to cool off and relax yourself.

Neck Stretches Benefits

• Neck stretches are a good warm up for your body.
• They increase the suppleness of your neck muscles. This helps you go through your daily activities with a lot of ease.
• Neck stretches benefits are also seen in an enhanced supply of blood through the muscles of your body.
• This brings in nutrients into your muscles and takes away the toxic materials.
• Neck stretches allow you to maintain good posture and increase coordination of your body. Thus, you are kept on the go and suffer less damage when an accident occurs.
• Neck stretches also helps with easing tension; they can be effective de-stressing exercises.

Neck Stretches

• Arm Stretches
• Chest Stretches
• Shoulder Stretches
• Leg Stretches
• Knee Stretches
• Lower Back Stretches
• Hamstring Stretches
• Running Stretches
• Back Stretches
• Thigh Stretches
• Groin Stretches
• Glute Stretches
• Hip Stretches
• Golfers Stretches
• Calf Muscles Stretches
• Ankle Stretches
• Iliotibial Band Stretches
• Piriformis Stretches
• Warm Up Stretches
• Dynamic Warm Up Stretches
• Soleus Stretch
• Gastrocnemius Stretch
• Lumbar Stretches
• Quadricep Stretches
• Ballistic Stretching
• Adductor Stretch
• Bicep Stretch
• Triceps Stretch
• Spine Stretches
• Upper Back Stretches
• Abdominal Stretches