5 Yoga Exercises for Neck and Cervical Spine

We will teach you 5 Yoga Exercises for Neck and Cervical Spine that can be done to alleviate the pains. Due to poor working posture, especially when using a computer or cell phone, neck and cervical spine pain are very common.

Don’t just do the exercises when you’re feeling pain. Also do this to ensure a healthy neck, especially if you spend many hours daily on the computer, cell phone and driving.

Watch the video for the complete step-by-step guide and demonstration of the exercises.

5 Yoga Exercises for Neck and Cervical Pain spine by step

Sit comfortably with your spine erect.

1. Rotate your neck 10x to one side and 10x to the other side. Move your neck without forcing and slowly. Go to your limit, if your neck is locked and you can’t turn much, don’t force it, do whatever you can. Breathe slowly during exercise and keep your eyes closed
2. Take your neck to the side, until you feel a pull on the other side and return your neck to the neutral position. Repeat 10 times and then do 10 more times on the other side. Remember to always do it slowly.
3. This exercise is very similar to the previous one, but you will use your arm to create a counterforce that tries to prevent the movement. For example, place your right hand on the right side of your face and move your neck to the right side, creating a counterforce with your hand. Repeat 10x and do the same thing for the other side. Remember to do it slowly.
4. In this exercise you will stretch your neck to the side with the help of your hand to press. For example, use your right hand to stretch your neck to the right side. Remember not to push too hard at first. Stay in this position for a while, applying pressure and then repeat the same for the other side.
5. In this exercise you will look up, you will feel the front part of your neck stretching. Then you will look down, trying to touch your chin to your chest. Repeat 10 times.

Step-by-step neck massage

Put some oil on your hands and rub. Lower your neck and rub the back of your neck with your hands.

Massage from top to bottom on one side with one hand, applying pressure. Then repeat the process for the other side

Then, place both hands behind your neck, apply pressure, and move your hands outward toward the front of your body, applying pressure.

Yoga and Ayurveda can help you in different areas of your life. For more Yoga, meditation and breathing exercises check out this page here.