Neck deep & effective


The shoulder complex and the neck are exposed to a variety of movements. They are easily susceptible to strains. Here is a simple technique to relieve this strain using ropes. The posture also helps the arms and the back. The neck is greatly benefited.

Caution: Ensure the rope is of mountaineering quality and that the window bars are strong enough to take the weight.


1. Take a pair of mountaineering ropes

2. Ensure the ropes are knotted properly and are of equal length

3. Knot one of the ropes on to the window bars at a height of about six feet

4. With the other rope make a loop around the fixed rope

5. Stand upright in front of the wall and in line with the ropes

6. Insert the arms into the bottom rope and criss-cross the rope around the neck

7. Hold the top rope and ensure the criss-crossed rope is symmetric

8. Move towards the wall

9. Incline the feet against the wall and slowly incline the body against the rope

10. Straighten the legs

11. Gently transfer the load on to the ropes and release the arms

12. Bend back (especially the upper back and neck) and stretch the arms to the side

13. Keep both legs straight, pull both knee caps and tighten the buttocks

14. Stay for about 20-30 seconds

15. Flex the arms, hold the rope and slowly come up

16. Slowly walk back and release the ropes

17. Relax and repeat