Neck YogaTM
Neck Yoga is an easy and efficient way to apply traction to the cervical and thoracic areas of the spine (the neck and upper middle of the back). Neck Yoga uses gravity and the natural weight of the head (8 to 12 lbs – depending on the size of the person) to alleviate muscle tension in the neck that often leads to spinal mis-alignment and headaches.
Neck Yoga only has to be performed from 60 to 90 seconds at a time. The repetition of daily practice will have a significant impact on the overall behavior of your neck muscles and spinal column. So if you are prone to tension headaches or mis-alignments, then you will effectively be “training” your body not to be prone to them through Neck Yoga.
To perform Neck Yoga:
1. Lie face down across your bed, arm at your sides – the edge of the bed should hit above the sternum to allow your head to gently and freely hang over the edge.
2. Next, close your eyes and breathe evenly and calmly. Make the most of this time and relax into the stretch.
3. That’s it, just let your head “hang” 60 to 90 seconds. Most feel some relief the first day, however after 4 or 5 consecutive days your should feel a significant difference if not full relief. Most are able to align their neck after a few days – i.e. that clicking sound that you hear when visiting a chiropractor.
Advanced Neck Yoga:
Some will notice that after a little practice they get to a sticking point with just “hanging” there. So here are some tips on how to get a little extra out of your Neck Yoga practice.
1. Use a pillow under your chest to create a little more distance between you and the edge of the bed for you neck to hang freely without the side of the bed in your face
2. “Inchworm” backwards and forwards to allow more or less of a bend in your upper back as you hang – this manipulation can help adjust the upper back as well.
3. Deep Breathing: you will notice that deep inhales and exhales will expand your upper body and create movement in your spine. This movement is subtle but can enhance the adjustment process in stubborn vertebrae.
4. For the really advanced: While face down, try gently taking turns moving one leg over the other, this will rotate your hips slightly to give you an extra bit of torque on the spine
Rough Illustration below
Neck Yoga is an easy and efficient way to apply traction to the cervical and thoracic areas of the spine (the neck and upper middle of the back). Neck Yoga uses gravity and the natural weight of the head (8 to 12 lbs – depending on the size of the person) to alleviate muscle tension in the neck that often leads to spinal mis-alignment and headaches.
Neck Yoga only has to be performed from 60 to 90 seconds at a time. The repetition of daily practice will have a significant impact on the overall behavior of your neck muscles and spinal column. So if you are prone to tension headaches or mis-alignments, then you will effectively be “training” your body not to be prone to them through Neck Yoga.
To perform Neck Yoga:
1. Lie face down across your bed, arm at your sides – the edge of the bed should hit above the sternum to allow your head to gently and freely hang over the edge.
2. Next, close your eyes and breathe evenly and calmly. Make the most of this time and relax into the stretch.
3. That’s it, just let your head “hang” 60 to 90 seconds. Most feel some relief the first day, however after 4 or 5 consecutive days your should feel a significant difference if not full relief. Most are able to align their neck after a few days – i.e. that clicking sound that you hear when visiting a chiropractor.
Advanced Neck Yoga:
Some will notice that after a little practice they get to a sticking point with just “hanging” there. So here are some tips on how to get a little extra out of your Neck Yoga practice.
1. Use a pillow under your chest to create a little more distance between you and the edge of the bed for you neck to hang freely without the side of the bed in your face
2. “Inchworm” backwards and forwards to allow more or less of a bend in your upper back as you hang – this manipulation can help adjust the upper back as well.
3. Deep Breathing: you will notice that deep inhales and exhales will expand your upper body and create movement in your spine. This movement is subtle but can enhance the adjustment process in stubborn vertebrae.
4. For the really advanced: While face down, try gently taking turns moving one leg over the other, this will rotate your hips slightly to give you an extra bit of torque on the spine
Rough Illustration below
