NECK LIMBERING EXERCISES

Sit in tailor fashion or in any comfortable seated posture. Before each exercise make sure the back is straight, shoulder blades back, and the chin level. Each exercise may be repeated three times, if desired. Do these exercises slowly and gently. The movement is in the neck and head with the least possible movement in the shoulders.

1.Drop the head gently forward, lowering the chin to the chest. Hold for a few seconds. Lift the head up and arch it straight back as far as possible. Repeat twice, then return to upright position.

2.Slowly turn the head to the right, as far as possible, a if to look over the shoulder. Hold. Slowly turn the head around to the left side as far as possible. Hold. Repeat twice, then return to center position.

3. Keeping the face forward, bend the head to the right as far as possible, as if to lay it on the shoulder. Hold. Repeat to the left side. Repeat both sides twice, then return to the upright position.

4. Jut the chin forward (push out the jaw) as far as possible. Hold. Pull the chin back against the chest, as if to make a double chin. Repeat twice, then return to center position.

5.Head Rotation: Relax the neck and shoulders, then drop the chin to the chest. Forming the widest circle possible, slowly rotate the head to the right over the shoulder, around the back, down over the left shoulder, and back to the middle of the chest. Repeat three times in one direction and then reverse and rotate three times in the opposite direction.

BENEFITS: These exercises relax the neck and ease tension throughout the shoulders and back. By relaxing and toning the cervical (neck) nerves, they benefit the eyes, ears, respiration, and circulation to the brain. They limber the neck for more strenuous postures such as the Fish, Plough, Cobra, Reverse, and Shoulderstand. The thyroid and pituitary glands are strengthened and normalized.