Neck Stretching Routine

Comprehensive stretches targeting Neck to improve flexibility and mobility.


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Cat Cow

Cat Cow

Cat-Cow Pose is a pair of gentle, flowing yoga poses often used to warm up the spine and increase flexibility. This combination of poses is also known as Chakravakasana.

Starting position

  1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.


  1. Inhale as you arch your back, drop your belly toward the floor, and lift your tailbone upward. This is the 'Cow' phase.
  2. Lift your head and chest, gazing forward or slightly upward.
  3. Broaden your shoulder blades and relax your neck. Your spine should form a gentle, concave curve.
  4. Exhale as you round your back, tuck your chin toward your chest, and arch your spine upward. This is the 'Cat' phase.
  5. Tilt your pelvis under, engaging your abdominal muscles.
  6. Draw your navel toward your spine to deepen the stretch in your back.
  7. Continue to round your back, feeling the stretch along your spine.
  8. Hold this position briefly.
  9. Move slowly and rhythmically between Cow and Cat Pose, syncing your breath with your movements.
  10. Inhale into Cow Pose, and exhale into Cat Pose.
  1. Pay close attention to the movement of your spine. In Cow Pose, emphasize the arching of the lower and upper back. In Cat Pose, concentrate on rounding and tucking the tailbone
  2. As you transition between the two poses, involve your pelvis. In Cow Pose, tilt the pelvis forward, and in Cat Pose, tilt it backward. This enhances the movement and stretches the lower back and pelvis.

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