3. Neck Stretches

The Idea: Straining to see can lead to tension in the neck and upper back. Tension in the neck and upper back can lead to problems in one's vision, causing the eyes to strain. These stresses on the eyes and the neck feed each other in a vicious cycle. This cycle can be broken by relaxing the neck muscles. Three exercises are given below.

Set Up: These exercises can be done sitting on the floor, in a chair, or standing. You can do them as part of an eye exercise routine or in a public place—such as sitting on a train or while waiting in line. You can even do them right now.

A. Neck Side Stretch

• Step 1: With your left arm at your side, reach down through the arm, stretching the fingers and sliding the shoulder blade down the back. If seated, you can vary this by gripping the edge of the chair or, by placing the left hand, palm-down, under the left sit bone, fingers pointed to the right.

• Step 2: Relax your head to the right, lengthening the muscles on the left side of the neck. Relax your right shoulder away from the ear.

• Step 3: Reach your right hand up and over the head, wrapping the fingers across your left temple. Take care not to yank on your head—the right arm is just adding a little weight to the head to increase the stretch.

• Step 4: Hold this pose for 5 deep breaths. Shift the gaze of the eyes to the right to intensify the stretch.

• Step 5: Slide the right hand to the right cheek, pushing the head back up to center with the palm.

• Step 6: Repeats Steps 1-5 on the other side.

B. Neck Diagonal Stretch

• Step 1: Bring the arms behind the back, hands down by hips.

• Step 2: Grab the left wrist with the right hand, pulling the left arm down.

• Step 3: Turn the head 45º to the right, then let the chin drop to the chest.

• Step 4: Hold this pose for 5 deep breaths. Shift the gaze of the eyes to the right to intensify the stretch.

• Step 5: Tilt the head back up and bring it back to center, releasing the arms.

• Step 6: Repeats Steps 1-5 on the other side.

C. Neck Down Stretch

• Step 1: Interlace your fingers behind your head.

• Step 2: Inhale, lifting the chest, lengthening the spine up.

• Step 3: Keeping the spine erect, exhale the chin to the chest.

• Step 4: Use the hands to gently lengthen the neck out, taking care not to yank the head down—the arms just add a little weight to the head to increase the stretch.

• Step 5: Hold this pose for 5 deep breaths.

• Step 6: Slide the palms around to the forehead. Use the hands to help the head back up.

Testimonial: I developed neck problems at the age of 7. I suffered from occasional muscle spasms along the right side of my neck that knocked me out of commission for 2 days at a time. I would wake up in so much pain that I could not get out of bed. After practicing these neck stretches regularly, the spasms and the pain vanished.

More Info: The above stretches came from a mix of sources...

• A chiropractor named Rehana Hamid taught me the original neck stretches that freed me from chronic neck pain. Her office is located in Narberth, PA.

• Ana Forrest developed her own yoga style that pays special attention to the neck by helping it stretch while avoiding strain. Ana has released some DVDs and a 10-CD set with a comprehensive book.

• I'll be posting more exercises for the neck and back in the coming weeks!