MODEL: MANJULA JAIKUMAR
Proper movements are a must to keep the neck healthy. Here is an exercise for the neck which is safe. It relieves pain at the junction of the shoulder girdle and the neck.
METHOD:
• Sit upright on your heels
• Join the heels and the big toes; rest the hips on the heels
• Keep a bolster (cotton-studded round pillow) in front
• Raise the hips and keep the palms closer to the bolster
• Flex the elbows, slowly bend forward and rest the crown of the head on the bolster
• Gently push the shoulders, so that the neck gets an effective stretch
• Stretch the arms back and rest the palms closer to the knees
• As you inhale slowly, the abdominal cavity should expand
• As you exhale slowly, the abdominal cavity should contract
• Breathing should be relaxed: four seconds inhalation and six seconds exhalation is good
• Stay for about 20-30 seconds
• Take the palms closer to the bolster, press the palms and slowly get up
• Sit upright on your heels
• Repeat and relax