- Forehead Resistance
- Neck Stretches
- Front to Back Tilt
- Chin Tuck
- Cat Flow Exercise
- For this exercise, sit on a flat surface and make sure that your back is straight.
- Place both palms flat against your forehead and exert pressure with your hands.
- At the same time, push your neck forward and then try and resist the pressure with your hands.
- Continue doing this for a count of 8 and then relax for 5 seconds.
- Repeat the exercise 10 times and try to get in 3 sessions of the same through the day.
- Lie on a bed with your head fully supported.
- In a controlled manner, turn your head from side to side. Take a 180 degree turn.
- Go from the left side to the right side at least 10 times and then rest for 5 seconds.
- Next, take your head from one side to the other such that the ear touches the shoulder. Repeat 10 times on both sides.
- Make sure that your stretches are done in a controlled manner so that it does not stress out the neck.
Front to Back Tilt
- Sit on a chair and keep your back and neck straight.
- With your neck held straight and kept in a neutral position, slowly tilt it backwards such that you can see the ceiling.
- Hold for 5 seconds and then bring it forward towards your chest. Tuck the chin into the neck.
- Hold for 5 seconds and then take it back to the center again.
- Repeat the entire exercise 10 times.
- Lie on the bed and relax your neck.
- Start the routine by increasing the length of the neck and then bring it down such that the chin tucks into the neck.
- It should be taken forward and form a double chin.
- Hold the position for a count of 8 seconds and then release.
- Repeat 10 times.
Cat Flow Exercise
- Of the most effective yoga poses for an aching neck is the cat flow exercise. For this one, get down on all fours and then slowly lower your buttocks onto your calves. At the same time stretch out your arms. This is your starting position.
- Take a deep breath and lift your buttocks off the calves. This will distribute the weight equally onto all fours. The palms should be flat against the ground.
- Slowly arch your back so that it forms a dome.
- While the back is curved, the head is taken down so that the chin almost touches the chest.
- Maintain this position for a count of 5 and then arch the back in the opposite direction.
- Draw your head up and look straight in front of you.
- Let the hands rest on their palms and arch the back such that the tummy is drawn down.
- Maintain the position for a count of 5. Repeat the procedure 10 times. This is one of the best yoga exercises for aching neck and shoulders to carry through.
These yoga poses for neck pain will help you deal with the pain and discomfort effectively and bring forth the much-needed relief. The minute you feel that there’s impending pain that could get you down, make sure that you get down to these exercises and nip the pain right in the bud before it develops into something worse.