Benefits

Releases tension in the neck, shoulders and head

Lengthens muscles in the neck that may have pain referral from tight shoulders

If you tilt your neck one way more than the other because of the way you hold the phone or the way your computer or other visual point is set up, this stretch can benefit you by stretching the tilted side twice as many times as the other side to bring about balance to the neck muscle area

Reduces pain referral into the head area

Helps keep shoulders in balance; decreases shoulder hiking

Helps reduce and prevent headaches caused by tension

Cautions

Avoid if suffering from neck pain or injury

If you are suffering from an injury that has not been seen by a professional, please get it checked first. If there is any pain when you do this exercise please stop right away

If there is any swelling in the neck, please make sure you do not do this without seeing a medical expert first

Disc problems in the neck - avoid this stretch if you have disc problems that are not under control - again see your practitioner for approval

Key Points

Soften down and lengthen up from the waist

Soften gaze

Breathe slowly and deeply through nose

Can be done sitting or standing

Keep shoulders drawn down and aligned across from each other throughout the stretch.

Draw ear towards shoulder; not the other way around

Make sure shoulders are neutral (one is not higher than the other)

Instructions

Start in neutral standing or sitting position

Bring awareness to nostril breathing

Allow your body to lengthen from the waist up, on the inhale. You should feel this expansion happening on all inhales. This is subtle but present

Gaze is softened

Make sure that the ears are lined up over the shoulders as you begin

Inhale and lengthen the vertebrae in the neck. Keep the front and back of the neck neutral. Imagine yourself growing a half inch

As you begin your exhale, draw the right ear towards the right shoulder. Make sure that the chin stays out from the body. Imagine the chin is like a pendulum going from side to side. Don't draw the chin down towards the collar bone. Lengthen up and then over

Stay in the stretch for 10-15 seconds without holding breath

Inhale back to centre

Repeat on left side

Do as many rounds as you have time and energy for.

If you would like to move on - while drawing the right ear to the right shoulder, take the right hand over the head and place the hand gently on the left temple. Draw the left temple towards the right side while extending the left arm straight out to the left side. Flex the left hand to increase the stretch. Enjoy!

Consider This

If you spend a lot of time on the phone without a headset or if you are sitting on an angle to your computer or if you are looking one way more than the other for any reason, you are setting yourself up to have RSI (repetitive strain injury) in the neck area. You want to create 'equanimity' of muscle use everywhere in your body. Position yourself so that your neck has equal movement on all parts. Tilting to one side or looking to one side more than the other will have adverse affects over time.