Office yoga - Neck & shoulders

Neck exercises

1. Inhaling, look up, chin towards the ceiling. Exhaling, look down, try touching chin to chest
2. Inhaling, to centre. Exhaling, turn your chin towards the right shoulder, looking behind. Inhaling, to centre. Same on left side.
3. Inhaling, to centre. Exhaling, drop your ear to the right shoulder. Inhaling, to centre. Same on left side.
4. Gently rotate chin from the right shoulder to chest to left shoulder. Same way left to right.
5. Gently rotate chin from the right shoulder towards the ceiling to left shoulder. Same way left to right.
6. Rotate in circular motion clockwise & anti clockwise.

Shoulder exercises (5 rounds)

1. Inhaling,lift shoulders to ears. Exhaling, drop them down
2. Extend arms straight ahead at shoulder level. Bend elbows & place hands on shoulders, elbows touching. Rotate them upwards, behind, down, back to centre. This is 1 round. Similarly, do in reverse.
3. Inhaling, stretch your arms wide out. Exhaling, cross your arms around chest, hands on shoulders. Hug yourself tightly.
4. Stretch your arms wide apart at shoulder level. Turn palms backward & push back.