Office Yoga: Exercises for the Neck

Head Turning Exercises

Start Position: Sit on your chair with your back and head straight.
As you Inhale: Slowly turn your head to look over your left shoulder keeping the level of the head the same as in the start position.
Hold for 3 Breaths
As you Exhale: Slowly come back to start position.
Repeat each side 2 times

Start Position: Sit in your chair with back and head straight.
As you Inhale: Slowly bring your head forward and bend it slightly below the straight position trying to touch the top of the breast bone.
Hold for 2 breaths
As you Exhale: Slowly come back to the start position.
Repeat 2 times

Start Position: Sit in your basic sitting position with back straight and shoulders relaxed and interlock hands behind your neck.
As you Inhale: Remain in the start position.
As you Exhale: Slowly tilt your head gently downwards, only go as far as is comfortable. The hands help you to stretch the muscles a little more than what is possible by normal tipping of the head.
Hold position for 3 breaths, Inhale Again and go back to starting position.
Repeat 2 times

Start Position: Sit in your basic sitting position with back straight and shoulders relaxed. Place the right hand under the side of your chair to keep your body in a steady position while stretching. Place the left hand on the right side of the head (see picture).
As you Inhale: Slowly tilt your head to the left and only bend the neck as far as it is comfortable. Do not press hard or pull the head.
Hold for 3 breaths
As you Exhale: Bring your head slowly back up to the starting position.
Repeat on each side 2 times

Start Position: Sit in your basic sitting position with back straight and shoulders relaxed. Place your right hand below the bottom of your chair to keep yourself steady when stretching. Turn your head 45 degrees to the left. Place your left hand on your head in such a way that the elbow is pointing forwards (see picture).
As you Exhale: Gently tilt your head downwards till it is comfortable and holding this position.
Hold for 3 breaths
As you Inhale: Gently bring your head back to the starting position.
Repeat on both sides 2 times