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OFFICE YOGA TENSION RELIEVER FOR THE NECK

The neck is a major area of tension buildup as the neck muscles hold up the heaviest part of the body the head right through the day from the time we wake up till we go to sleep. The neck muscles are actively used to move the head and also radiate the tensions from the shoulders. The following exercises will help relieve these tensions and calm the mind and increase concentration levels.

Head Turning (1)

Start Position :

Activity during Inhaling:

Activity during Exhaling :

No.of times to repeat :

    Sit on your chair with your back straight and head straight.

Start inhaling in the start position and slowly push your head backward do not press or push, go only to the extent comfortable.

Start exhaling as you slowly bring your head forward and bend it slightly below the straight position trying to touch your top of your breast bone.

3 Repeats.

Head Turning (2)

Start Position :

Activity during Inhaling :

Activity during Exhaling :

No. of Repeats:

Sit on your chair with your back straight and head straight.

While inhaling slowly turn your head to look over your left shoulder keeping the level of the head the same as in the start position.

Slowly come back to start position while exhaling keeping your head level the same.

3 Repeats to each side.

The above sequence begins the process of gently stretching and relaxing the muscles of the neck and upper back and acts as a warm up for the following exercises.

NECK STRETCH - Forward Lowering

	Start Position		Sit in your basic sitting position with back straight and shoulders relaxed with your arms interlocked behind your neck.
	Activity during Inhaling :		Inhale while in start position.
	Activity during Exhaling:		While exhaling slowly push your head downwards, gently, as much as it is comfortable. Do not put pressure or tug your head. The hands help you to stretch the muscles little more than what is possible by normal tipping of the head. After reaching this position hold this position and continue breathing for 4 breaths. Release grip and lift head back to normal position.
	No. of Repeats :		3 Repeats.

NECK STRETCH - Sideways Lowering

	Start Position :		Sit on your basic sitting position with back straight and shoulders relaxed with the right hand holding the underside of your chair to keep your body in the same position while stretching. Place your left hand on the head as per the sketch.
	Activity during Inhaling:		Slowly tip your head towards your right gently pressing downward with your hand. Do not press hard or pull or tug your head. Let your head downward only as far as it will comfortably go.
	Activity during Exhaling :		Holding on to this position breath normally 3 times and then slowly revert to start position.
	No. of Repeats :		3 Repeats on each side.

NECK STRETCH - Diagonal Lowering

	Start Position :		Sit in your basic sitting position with back straight and shoulder relaxed, with your right hand holding the bottom of the chair seat. Turn your head 45 degree to your right of the start position. Place your hand on your head in such a way that the elbow is pointing to the knee as per the sketch.
	Activity during Exhaling :		While exhaling gently push your head downwards till it is comfortable and holding this position breath normally for three breaths. Do not put pressure or tug your head.
	Activity during Inhaling:		While coming out of the stretch move back to start position and inhale normally.
	No. of Repeats :		3 Repeats on each side.

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