Neck Exercise Yoga

Exercise the deep muscles of the neck

Correct the correct position of the neck

By holding just one posture, a wobbly neck can be corrected and receive the effect of eliminating a sagging face and double chin!

Exercising the deep muscles of the neck is the same as exercising the trunk part of the body. To exercise the deep muscles of the trunk part of the body, you need to stand on one foot or lie on the ground in a position that puts the body in a wobbly and unstable state. For the exercise of the deep muscles of the neck, the upper part of the body is like a pendulum swaying, but keeping the neck in the same position is the best posture.

As the body turns, the neck tilts easily, so it is important to overcome this. Physical therapist Shojin Nakamura says, "The deep muscles of the neck are weakened because people have less variety of movement in general. In the old days, doing farm work and sweeping would exercise both the body and the deep muscles of the neck, but nowadays there are few opportunities for such exercises, so it is necessary to deliberately do some physical exercises to maintain health."

When looking into the distance, the body will naturally return to the correct posture, while when working at a desk, the posture is easy to unconsciously deform, so please remember to place the computer monitor at a horizontal position equal to the height of the eyes.

Preparation

Before doing neck exercises yoga

Please do the preparation exercise to correct the scapula position first

If you perform neck exercise yoga in a hunched position with both shoulder blades open, the neck will not be able to return to its correct position. With this preparation exercise, first, correct the scapula position.

Keep your elbows at 90° and arms horizontal

Sit in a chair with elbows held at 90° and arms kept parallel to the floor. Keep the palms of your hands facing the floor.

Turn the palms of the hands towards the front

Keeping the elbows and shoulders in the same position as above, turn the palms of your hands forward. At this point, the scapulae will drop moderately.

Straighten the elbows and open the arms

Keeping the elbows and shoulders in the same position as above, straighten the elbows and open the arms. Feel the hand being stretched to the sides. Bring your hands back just like that. Remember this position.

Cross your arms and tilt your body in a pendulum position to the front and back, while still ensuring that your neck is on the vertebral extension. Tilt the body to the left and hold for 15 seconds.

The same for the right, front, and back. Do 5 sets.

When you can't do neck yoga

We recommend self traction

Try it with the feeling of pulling your head upward from the neck.

It looks like a normal yoga pose, but focuses on adjusting the neck position to achieve the effect of neck yoga!

Some people still perform inversions with their necks in a wobbly and tender state, but this is extremely dangerous. Therefore, people who usually perform yoga exercises are expected to work on their necks through general yoga poses. Regardless of the pose, it is key not to let your head hang down at will.

Note that the neck is in the extension line of the vertebrae and holds the pose like this, tilting the face upwards. Tilt your body from the waist, so it is easy to face down, and trying to keep the face up is neck yoga.

When you are on the floor, it is much easier to hang your head freely, so it is easy to hang your head. However, a pose that keeps the neck on the extension line of the spine is neck yoga.