Yoga Exercises for the Neck

Do you need exercises for your neck?
Find out.....

Before starting these exercises, see for yourself how flexible your neck is; then decide, whether or not it needs to be exercised.

Just drop your head forward, then rotate it several times. If the rolling goes smoothly without any grinding or crackling noises you have nothing to worry about; if it doesn't, better try the neck exercises.

Usually the trouble begins when the joints, or rather their linings, are inadequately lubricated and begin to stiffen from accumulation of calcium deposits - a sign of old age regardless of how many or how few years ago you were born. As one new student remarked after finishing the exercises, "It sounds as if I were eating gravel!" this crunching sound is certainly a warning of impending trouble - unnecessary trouble, too, as one can preserve one's elasticity, health, and youthful appearance by spending a few minutes a day doing the right type of exercise.

TECHNIQUE: Here is how the neck exercises are to be done: Sit on the floor with your legs crossed and keep the hands on the knees. If you prefer to sit on a chair, choose a hard one, otherwise you will find it difficult to keep your back straight, which is essential.

Relax the whole body. You should be conscious of it only from the neck up - the rest should remain motionless and as unstrained as if you were sitting under water up to the neck.

1. Now close your eyes and effortlessly and gently let your head drop forward and backward, then again forward and backward. Do each exercise 4 times to begin with. Later on you can increase the number to six or more. When dropping the head backward keep your facial muscles relaxed; the lips should part slightly when the head is thrown back.

2. In the next exercise, you first turn your head to the extreme right and return it to the normal position; then turn to the extreme left and return to normal again. Repeat 4 times. Turning the head to the sides contracts the muscles, returning to normal position relaxes them.

3. In the third exercise you bend your head to the right as if someone were pulling your right ear towards the right shoulder, and straighten the head, bend it to the left and straighten again. Repeat 4 times.

When bending the head to the side, don't lift the shoulder, and don't tilt the head either - let it move only from its upright position into an almost horizontal one, otherwise there will be very little pull in the neck. This pull should be strongly felt in the left side when the head is bent to the right; in the right side when the head is bent to the left.

4. The next exercise resembles the neck movements of a turtle, for you should literally "stick your neck out" as far as you can, then draw it back again. In doing so, you will make a gliding movement forward with your chin, as if trying to reach far out with it and thus to lengthen the neck. here the pull will be felt in the back of the neck on both sides between the ears as well as in the middle. Repeat this exercise four times.

5. In the last exercise, do the same movement that you did to test the elasticity of your neck. Drop your head forward and feel it grow lifeless and heavy, then let it slowly roll clockwise several times; repeat counterclockwise the same number of times. Do not stiffen the back or shoulders, but let the head hang relaxed so it will roll like that of a sleeping baby or someone who has had too many drinks.

At the end of the last exercise, pat the neck with the back of both hands, smacking it under the chin and on the sides. To pat the back of the neck, use your palms and finger tips.

The daily practice of these exercises will loosen up the tension in the neck muscles and keep them relaxed and elastic. It will also control any tendency to a double chin. Next month we will show you some simple eye exercises to help to improve your eyesight. The vision gets better and clearer as the ophthalmic, or eye, nerves receive a richer supply of blood.

Have a most outstanding day

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