Cat & Cow Pose: For you yogis, you know the drill. Cat & Cow warms up the spine by combining two postures in to a gentle, flowing, synchronized breath movement called a vinyasa. The benefits of this pose are numerous including improving your posture and balance, stretching and strengthen your spine and neck and massaging the adrenal glands. This is one yoga pose that everyone can easily do and is easily done at home. If you are not familiar with this pose, click here to check out a youtube tutorial. Also consider Lion pose.
Jut out your chin: Stand in front of a mirror and jut out your chin as far as you can. You will see your neck muscles stretch. Try to look as high as possible while maintaining your chin in the “jutted out” position. Hold it for about 10 seconds and resume to normalcy. Repeat this exercise 3 times a day, or more to tone the neck muscles.
Relax & Strengthen Your Neck from my Trager practitioner Judy Rose Seibert
Lie on your back on a firm, comfortable surface looking up to the ceiling. Gently roll your head from side to side, and notice the range of motion in your neck by noticing what you see at the edge of your visual field. Turn your head only as far as is comfortable. Return head to center looking up at the ceiling.
Now gently turn your head to your right about ⅓ of the distance it will turn toward your shoulder. With your head still turned, tuck your chin towards the center of your chest. Focus your eyes as if you could look through your chin at the center of your chest. Hold for about 6 seconds. Do not strain or lift your head. Release head back to center looking up to the ceiling. Take one deep breath and release it.
Turn your head about ⅔ of the distance it will turn toward your right shoulder and repeat the sequence tucking your chin towards the center of your chest. Hold for 6 seconds. Return head to the center. Take one deep breath and release.
Gently turn your head to the right as far as it will go, tucking your chin towards your chest and repeat the sequence. Hold for 6 seconds. Return head to the center. Take two deep breathes and release.
Repeat the sequence on your left side.
Turn your head to the left about ⅓ of the distance it will turn toward your shoulder. With your head still turned, tuck your chin towards the center of your chest. Focus your eyes as if you could look through your chin at the center of your chest. Hold for about 6 seconds. Do not strain or lift your head. Release head back to center looking up to the ceiling. Take one deep breath and release it.
Then turn your head about ⅔ of the distance it will turn toward your left shoulder and repeat the sequence tucking your chin towards the center of your chest. Hold for 6 seconds. Return head to the center. Take one deep breath and release.
Gently turn your head to the right as far as it will go, tucking your chin towards your chest and repeat the sequence. Hold for 6 seconds. Return head to the center. Take two deep breathes and release.
Turn your head in both directions, noticing the increase in your range of motion in both directions.
Do once a day.
Benefits include : increased range of motion, improved posture, tension release of muscles in neck and shoulders while strengthening at the same time. Your head feels better supported.
Disclaimer: The information provided here is not intended to substitute for medical counseling. Tapping Into Possibilities does not treat, prevent, cure, or diagnose any disease or ailment.