Exercise #151 – Neck Loosening and Relaxing Exercises, Part 1

Welcome to Healing T’ai Chi

…the award-winning blog of seated Tai Chi and Qigong exercises to balance mind, body and spirit for people of all ages and levels of fitness.

(supported by the Exercise Equipment Super Store and the Healing Tai Chi Store)


“Who can be muddled yet desist
In stillness gradually become clear?
Who can be serene yet persist
In motion gradually come alive?

One who holds this Tao does not wish to be overfilled
Because one is not overfilled
Therefore one can preserve and not create anew.”

Tao Te Ching #15:3, 4,  transliated by www.Taoism.net


We are going to move up the body now to concentrate on exercises for loosening and relaxing the neck.    If you have had a neck injury recently or surgery on your neck in the past year, please consult your doctor before you begin any of these exercises.  These exercises are perfectly safe for anyone with a stiff or tense neck muscles but they may be harmful for certain neck injuries.

Head movements back and front:

  1. Before you begin, take 3 to 6 slow, thoughtful breaths in through your nose and out through your mouth.
  2. Allow your head to drop down toward your chest as you breathe out through your nose.  Return your head to the upright position as you breathe in again through your nose.
  3. Lower your head to the back so that your face is toward the ceiling (slowly and carefully) as you breathe out through your nose.  Return your head to the upright position as you breathe out through your nose.
  4. Continue lowering your head to your chest and then toward your back for 6 to 12 repetitions.  Match your breathing with your movements as described above and stretch your neck slowly and cautiously each time.

Heavenly Pillar acupressure point:


  • Cliuck on the illustration above from Michael Reed Gach’s Acupressure’s Potent Points to enlarge your view.
  • Locate the point labeled B10.
  • Curve your fingers and place them on the ropy muscles 1/2 inch below the base of the skull and 1/2 inch outward from the spine.
  • Press firmly on these two points (one on each side) as you move your head up and back breathing out on each movement toward your chest or to the back.  Breathe out through your nose as you return to the center.
  • Continue moving your head carefully and breathing with the movements for several minutes.

Benefits:  This potent acupressure point will relieve a stiff neck, a sore throat stress and exhaustion.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.


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This week’s featured item from the Healing Tai Chi store:



Do you have a child in your home with an interest in ballet and reading?  Visit Millicent’s blog:



Health article:  http://www.prevention.com/heartsmartfoods/

Alternate healing remedies:  http://www.all4naturalhealth.com/herbs-for-the-heart.html

Additional seated exercise:  


Click on the links below for sites that feature products for your fitness program or informative blogs to help you live a healthier life.

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Find brand name products for home exercise equipment at Exercise Equipment Super Store.


~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~


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