Leaning towards the computer screen, consistently looking down as we type on a laptop, and tensing up as we type can all cause neck pain. Here are some poses we can do right at our desk, frequently during the hour to keep our necks limber and reduce neck strain.
Deep, Calming Breathing
Still your mind and think only about your breathing. You want to stretch, awaken, and alleviate stress and the pain. Breathe in and out through your nose (not your mouth). Take a deep breath in: slowly fill the chest with air, imagining that you are pulling in joy, love, peace, and light. Deeply and completely exhale the breath: you will actually use your abdominal muscles to push the breath out, imagining that you are expelling all toxins, stress, and tension. Keep taking those breaths until you feel yourself relax.
After about three to five minutes, add head movements to your breathing:
On your last exhale, with your chin to your chest, roll your head around until your right ear is above your red shoulders (make sure your shoulders are down and not hunched up near your ear). You will feel a stretch in your neck and as your neck is stretching, extend your left hand out to your side with your fingers tinted on the mat. Take a couple of deep breaths, and then roll your head to the left side, so that your left ear is over your left shoulder. Note: As you roll your head from side to side, roll it in the front of your body with your chin to your chest. This movement is an exhale. You can alternate back and forth from each side.
When you are ready, do an entire slow neck roll, matching your breathing to your movement. Inhale when your face and head are up and exhale when your face and head are down.