Neck Exercises (Greeva Sanchalana)

Sit comfortably in Sukhasana (Easy Pose) with your legs crossed, spine upright, and shoulders relaxed. Rest your hands on your knees in Chin Mudra. Keep the rest of your body steady and move only your neck. Move slowly, stay within a comfortable range, and return your head to the center between practices. Do not force a stretch. Stop if a movement causes pain or dizziness.

These six gentle movements guide your neck through different directions. 

Practice 1: Look Up and Down: Gently look upward, then lower your chin. Alternate for 12 counts—six in each direction.

Practice 2: Turn Left and Right: Slowly turn your head to the left, then to the right. Alternate for 12 counts.

Practice 3: Tilt Left and Right: Gently tilt your head toward your left shoulder, then toward your right shoulder. Keep your shoulders still. Alternate for 12 counts.

Practice 4: Left, Up, Right, Down: Move your head gently to the left, then upward, to the right, and downward. Repeat this sequence three times, for a total of 12 counts. Return your head to the center.

Practice 5: Right, Up, Left, Down: Reverse the sequence: move your head gently to the right, then upward, to the left, and downward. Repeat three times, for a total of 12 counts. Return your head to the center.

Practice 6: Neck Circles: Slowly rotate your head six times clockwise and six times counterclockwise, staying within a comfortable range. Return your head to the center.

Shoulder and Neck Release

• Gently raise your shoulders toward your ears and tilt your head slightly backward.
• Slowly turn your head left and right six times.
• Keeping your shoulders slightly raised, bend your neck forward and turn your head left and right another six times. Then lower your shoulders and relax.
• To finish, use both hands to gently massage your neck and shoulder muscles.

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.