Neck tension can be caused by many things, from poor posture to awkward sleeping positions, but the prime suspect is a thoroughly modern one.
"Desk jobs increase neck tension by keeping us sitting and working with the neck and shoulders at angles that our anatomy is simply not built for," says Alexandra Kelly, yoga instructor at East of Eden. "Our neck muscles are incredibly strong, but also very small. They generally cannot stay in the correct position across eight hours of stillness."
A poor work set-up can also contribute to the problem. "This issue can be made worse when working from home, as many people may work on surfaces that are not designed for this purpose," says Kelly. "Tables and chairs are usually the wrong height, lighting can be poor and laptop screens are physically smaller—all making it more and more difficult to keep the neck in a neutral position."
The good news? Combined with regular breaks throughout the day, there are exercises you can do to help ease neck tension and release stress. Here, Kelly shares her top five yoga stretches for easing that tension, all without having to unroll a yoga mat and you don't need to spend long doing each exercise. "Even five minutes of mindful breathing and gentle stretching can make a massive difference in your mind and body," says Kelly.
The best yoga poses for neck tension
1. Ear to shoulder
This is a great stretch for easing tension in the neck and shoulder area.
- Bring your left hand overhead to touch your right ear.
- Allow the weight of your arm to guide your left ear towards your left shoulder, stretching the right side of the neck.
- Hold for five breaths and then switch sides.
2. Seated cat-cow
You don’t have to leave your desk to do a modified cat-cow.
- Sit in a chair and place your hands on your knees.
- Inhale and move your chest forward between your arms and lift your chin to extend and lengthen the spine.
- Exhale and round your back, dropping your chin to chest to flex the spine.
- Continue, making these movements as big or as small as necessary.
3. Looking left and right
Sometimes the simplest techniques are the most effective.
- Sit up straight with your chin slightly tucked.
- Look over your left shoulder, drop the shoulders away from the ears and hold for three breaths.
- Repeat on the other side.
4. Stirring the pot
Chakki Chalanasana, also known as stirring the pot or churning the mill can also help to release tension in the neck area.
- Sit in a chair and place your hands on your knees.
- Using your hands as anchor, move your torso, neck and shoulders in a circular, clockwise motion from the hips.
- Gradually increase the size of the circle before reversing the direction.
5. Chin lift and lower
If you're experiencing tension at the top of the spine, the back of the neck and the shoulders, this technique can offer a release.
- Interlace your fingers and move your hands to the base of your skull.
- Inhale and draw your elbows back, squeezing the shoulder blades together, and lift your chin.
- Exhale and bring your elbows closer together and let the weight of your arms stretch the back of your neck.
- Kelly suggests doing five reps of this exercise.
