Where’s your head at?
Forgive the grammar, but I couldn’t resist using this sign as the title of this post. I love odd signs and have taken pictures of them for years; this one came from a low clearance area in the basement of a theatre I was performing in and served as a reminder to duck so as not to hit one’s head. But I think it’s also a good reminder to pay attention to the alignment of the head and spine. Neck tension can be the result of a misalignment of the head and cervical vertebrae. Even a few minutes a day spent on some basic neck stretches can improve your posture, alignment, and comfort in this area.
Let’s get started!
Side of the neck stretch
Stand in Tadasana (Mountain Pose) or sit on the front edge of a chair with your pelvis tilted slightly forward to improve initial spinal alignment.
Raise your right arm overhead.
Bend your right elbow so that your forearm rests lightly on top of your head.
Bend your right wrist, pointing your fingers downward, and rest your fingertips on your left temple. Without moving your head, create isometric activation in the muscles of the side of your neck by pressing your head into your right hand and your right fingertips into your left temple. Be gentle! You only need enough pressure to activate the neck muscles. Hold this for several breaths.
Relax the head/hand pressure and allow your right ear to drop toward your right shoulder. Your right hand is guiding your head to tilt to the right. Don’t force it! This will provide a nice stretch to the left side of your neck. Hold for several breaths, then release your head back to vertical and your arm to your side again. Repeat on the second side.
Back of the neck stretch 1
Stand in Tadasana (Mountain Pose) or sit on the front edge of a chair with your pelvis tilted slightly forward to improve initial spinal alignment.
Place the heel of your hand on your forehead. Without moving your head, create isometric activation in the muscles in the back of your neck by pressing your forehead into the heel of your hand and the heel of your hand into your forehead. Be gentle! You only need enough pressure to activate the neck muscles. Hold this for several breaths, then release.
Back of the neck stretch 2
Stand in Tadasana (Mountain Pose) or sit on the front edge of a chair with your pelvis tilted slightly forward to improve initial spinal alignment.
Interlace your fingers behind your head so that your palms rest on the back of your head. Create isometric engagement by pressing your head and your hands together without moving your neck. Hold for several breaths, then relax the isometric engagement and allow your head to drop forward without using your hands to push; they simply add guide your head forward. Stay in this position for several breaths, then bring your head back up and release your hands.
Back of the neck stretch 3
Stand in Tadasana (Mountain Pose) or sit on the front edge of a chair with your pelvis tilted slightly forward to improve initial spinal alignment.
Place the index and middle fingers of one hand on your chin.
Press your chin into your fingertips so that your head juts forward. Think of your jaw like an open drawer and gently press your fingertips against your chin to “close” the drawer, moving your jaw back and bringing your head back to its more-or-less normal position. Do this several times.
Continue to “close the drawer”, leading with the rear of your jawbone to move your head back slightly. This will elongate the back of your neck, creating more space between the rear of the vertebrae.
As you continue to move your head back, it will begin to tilt back. The weight of your head dropping back inspires the sternum to lift, opening your chest toward the ceiling.
Allow your head to drop back as much as you comfortably can do so. Your sternum and chest will continue to lift and open. You can even let your mouth open to drop your lower jaw away from your upper jaw and relax your throat. Remain in position for several breaths, then slowly bring your head back up. (Obviously, omit dropping your head back if you experience vertigo or dizziness!)
I often do these simple exercises soon after waking when I feel discomfort in my neck, which can vastly improve the comfort of my head, neck, and spine for the rest of the day! They take only moments to do and can be done at any time and virtually anywhere.
Lindel Hart teaches yoga online for PerfectFit Wellness. He lives in Western Massachusetts and teaches at Deerfield Academy, a private residential high school, as well as at Community Yoga and Wellness in Greenfield, MA. Visit his website, Hart Yoga.
