By Diana Woodhead, Yoga and Meditation Instructor
This is the FIRST of our Q&As for working online with Diana :
Jane : MY NECK HURTS FROM SITTING BY THE COMPUTER ALL DAY LONG. WHAT CAN I DO ABOUT THIS.
There are a few simple yoga exercises you can do to help, but firstly it is important that you have regular breaks from the computer screen . Even if you just get up and walk round your room or up and down your stairs. Also rest your eyes by looking to the distance and rotating your eyes round in a clockwise and anticlockwise manor. The yogis have a whole set of yoga for the eyes which I can save for another day!
Text neck is a modern phenomena as we all use the key board and devices much more these days. Long periods of dropping your head forward can lead to the loss of the natural curve of the cervical spine resulting in increased stress on the neck, back and shoulder pain and a host of other physical problems.
The following three exercises can be practiced while you are sitting or kneeling. Always be very gentle with yourself whilst performing these exercises around the neck and do not push yourself too far.
FORWARD AND BACK
Keep your back straight, drop your head towards your chest so that your chin is as close as possible to your breast bone. Let your neck relax and permit the weight of your head to gently stretch out your neck.
Slowly lift up your chin so that your head goes back as far as is comfortable.
Repeat these movements 3 times. The last time you bring your head back open your mouth wide and yawn deeply to release all tension form the neck. Then return your head to its central position.
SIDE TO SIDE
Drop your head to the side imagine you are trying to get your left ear to your left shoulder do not allow your neck to twist or shoulders to raise. Hold this for a few breaths then repeat to the other side. Repeat these 3 times.
TWISTING FROM SIDE TO SIDE
Place your right hand on your left knee then turn to look over your left shoulder then without moving your shoulders or chest turn to look over your right shoulder then left again. Return to a central position so you are facing forward.
Place your left hand on your right knee and repeat the exercise.