Neck Exercises (Greeva Sanchalana)

Neck exercises can help improve your neck’s strength and flexibility and alleviate tension or stiffness. Here are six basic movements to follow, each repeated six times.

While performing these exercises, maintain an upright spine and a firm body position. Only move your neck, and do so slowly and rhythmically, avoiding strain on the muscles. Don’t overstretch. The goal is gently release tension by removing built-up lactic acid and other chemicals accumulated during daily activities.

Steps

Sit in Sukhasana (Easy Pose) or Ardha Padmasana (Half Lotus Pose), forming Chin Mudra with your hands and holding your knees. Maintain a straight, upright position between repetitions.

Perform each movement slowly and rhythmically, repeating six times.

Practice 1: Neck Lifts –  Slowly move your head forward and backward.

Practice 2: Neck Bends –  Slowly turn your head to the left and right.

Practice 3: Neck Bends –  Gently bend your head to the left and right.

Practice 4: Neck Circles (Forward) – Turn your neck in a circular motion: move to the left, then up, to the right, and finally down. Continue this circular motion for two more circles.

Practice 5: Neck Circles (Backward) – Turn your neck in a circular motion: move to the right, then up, to the left, and finally down. Continue this circular motion for two more circles.

Practice 6: Neck Rotations – Gently rotate your head in a clockwise direction six times, then repeat in a counterclockwise direction six times.

Additional Tips:

To release tension further, raise your shoulders towards your ears, then tilt your neck back slightly.

Slowly turn your head to the left and right, repeating this movement six times.

While holding your shoulders slightly raised, bend your neck forward and repeat the head turns (left and right) six times.

Finally, relax your neck and shoulders.

After completing the exercises, gently massage your neck and shoulder muscles with both hands to relieve tension.

Benefits of Neck  Exercises

1. Neck exercises help strengthen the muscles in the neck, improving overall neck stability and posture.
2. Regular neck exercises can alleviate neck pain and stiffness caused by poor posture, stress, or muscle tension.
3. These exercises increase flexibility and the range of motion in the neck, allowing for better head movement and reducing the risk of neck injuries.
4. Engaging in neck exercises can help improve circulation to the neck area, providing essential nutrients and oxygen to the muscles and promoting overall neck health.
5. Neck exercises can aid in relieving tension headaches and reducing the frequency and intensity of neck-related headaches.
6. They are often recommended as part of rehabilitation programs for individuals recovering from neck injuries or surgeries, helping to restore strength and mobility.
7. Incorporating neck exercises into your routine can promote relaxation, reduce stress, and enhance overall well-being.