5 Easy Stretches to Relieve a Stiff Neck

There's a good, bad, and ugly side to technology—and, lately, as we're homebound amidst the pandemic, the latter has been outweighing the benefits. The smaller the screen gets, the greater the trouble to our physical and mental health. Apart from sparking deep-rooted insecurities and making us overly antisocial, our handheld has been wreaking havoc on our posture as well. 

Manisha Kohli, Yoga Expert and Founder, Aum Your Way, explains, "Your neck contains flexible muscles that support the weight of your head. These muscles may get injured and irritated owing to postural problems and excessive strain caused during exercise or even by sleeping in an odd position. Hunching over, craning the neck, and stress, are common contributors to neck stiffness as well."

Below, she shows us a few easy-to-perform stretches that can help tackle cervical tension and pain. 

The Biomechanical Stretch 

Stretch both your arms out while in a seated position. Drop the chin to the centre of your chest and gently roll your head to the right side till your ear is close to your right shoulder. Breathe in through the nose while rolling the head behind the shoulder. Exhale through your mouth as you allow your head to roll in front of the shoulder. Repeat the neck rolls five times; right to left and vice versa. 

The Chin to Chest Stretch 

Assume a cross-legged position and clasp your hands atop your head with the elbows pointing outward. Gently pull your chin towards your chest and hold for 30 seconds. Perform the reverse to open your back by releasing the neck and squeezing your scapula together as you push your elbows backwards, with a minor arch to your spine. Hold this position for 30 seconds. 

The Seated Neck Stretch

Begin by assuming a comfortable seated position, either cross-legged or on a chair with your feet touching the ground. Outstretch your left hand, fingers pointing up, and place your right hand atop your head. Gently pull your head towards the right side in a way that your ear is almost touching your shoulder. Hold this position for 30 seconds, and repeat on the other side.

The Cat and Cow Stretch 

Come on all fours. Inhale through the nose, lift your head with the eyes towards the sky, and push the spine down. Hold this position for a few seconds. As you exhale, tuck the chin to the throat, tail bone in, belly pulled in, and curve the spine upward. Repeat this cat and cow sequence a few times.