Neck Movements

What This Does For You:

• Removes stiffness and tension in the neck.
• Strengthens the muscles of the neck.

How To Do The Technique

• Neck Movements will always follow the COBRA
• Rest for a while after finishing the “cobra” pose.
• Now prop yourself up on your elbows. Place your hands and fingers securely on the back of your neck.
• By gently pushing your head bring your chin towards your chest as close as possible.
  Hold this position for the prescribed 20 seconds.
• Slowly raise your head without moving the elbows from their place.
• Place your chin on your left palm and place your right palm securely on the back of your head.
• Slowly turn your head as far to the left as is possible.
• Hold this position for the prescribed 20 seconds.
• Repeat the same procedure on the right side.
• These three steps make 1 round of neck movements.
• Slowly release from the position and lie down and rest your cheeks on the floor.

Time To Hold The Extreme Position

– 20 seconds each

Number Of Times

– 3 times

Time Of The Day
- PM

Important Things To Remember

• Make sure your hands grip your head firmly in all the movements.
• Keep your arms close to the body and the elbows firmly on the ground.
• Do not make any jerky movements. Hold the extreme positions without any movements.
• Close your eyes and count the seconds silently.

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