NECK TO TRY

Try these in the office on micro breaks, or at home.

Child’s Pose

Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.

• Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.

• Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.

• Fold forward and keep your arms extended in front of you.

• Hold this position for 60 to 90 seconds. Focus on breathing while you release tension in your neck and shoulders.

• Repeat 10 to 12 times.

Thread the needle

Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

• Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, knees under your hips.

• Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use left hand to support weight.

• Hold position for 20 to 30 seconds and return to the starting position.

• Repeat on the left side, and do 2 to 3 times on each side.

Neck release

The neck release is a gentle way to loosen tension in your shoulders and neck.

• Stand tall with both arms at your sides.

• Lower your head and bring your chin toward your chest.

• Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.

• Bring your head back to the centre and lift to the starting position.

• Repeat before changing sides.

• Do 3 to 5 times on each side.

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