This full-body, low-intensity workout addresses the root causes of neck pain, while also immediately alleviating the symptoms. Use this routine to stretch the tight muscles in your upper back, strengthen your neck and shoulder muscles, and develop long-term, improved neck posture on a day-to-day basis.
GOOD FOR
• Anyone who sits for prolonged periods
• People with chronic neck and spine pain
• Those who look down at their phone or smart device often
• People who have poor posture
• Anyone who holds tension in their neck and shoulders
GUIDELINES
• Hold the postures for the time given, or repeat for the reps given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Maintain length in your neck. Think of pulling the crown of your head as far away from your shoulders as possible.
• Rather than letting your head fall in one direction or the other, engage your neck muscles throughout this routine to hold your head upright and actively strengthen your neck.
| START | |
| CHILD’S POSE Hold: BEGINNER 60 secs ADVANCED 60 secs |
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| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| SPHINX Hold: BEGINNER 45 secs ADVANCED 60 secs |
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| THREAD THE NEEDLE Hold on each side: BEGINNER 30–45 secs/side ADVANCED 30–45 secs/side |
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| CAT-COW Repeat: BEGINNER 5–10 reps ADVANCED 5–10 reps |
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| MOUNTAIN Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| STANDING BACKBEND Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING SIDEBEND Hold on each side: BEGINNER 45 secs/side ADVANCED 45 secs/side |
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| HIGH LUNGE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| HALF SUN SALUTATION Repeat: BEGINNER 2 reps ADVANCED 3–4 reps |
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| RUNNER’S LUNGE TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| WIDE-LEGGED FORWARD FOLD Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| TREE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| COBRA Hold: BEGINNER 15 secs ADVANCED 30 secs |
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| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| RECLINED TWIST Hold on each side: BEGINNER 30–45 secs/side ADVANCED 30–45 secs/side |
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| FINISH | |
