Don't sleep on too high a pillow as it keeps the neck in a bent position for a long time, affecting the blood flow and muscle tone, says dr. SHARDA JAIN having problem of sever cervical spondylitis small the age of 25 years.
Lie on your stomach. Bring your hands close to your face and from fists place the right fist on the ground and put the left fist over it. Place your chin on top, elbows pointing sideways. Now tilt your head towards the right and then towards the left. Repeat this asana five times for each side.
Lie on your stomach, forehead touching the ground, place your hands, palms facing down, under the shoulders, keep your elbows grounded. While inhaling, raise your torso very slowly, head and chest arching backwards but without lifting the navel off the floor. Keep your eyes closed and focus your awareness on your back. Keep your toes and heels joined. Hold the position for as you can, breathing normally. Return to original position while exhaling and relax. Repeat this asana three times.
Benefits: strengthens and increases the flexibility of neck and spine; counters backache; boosts the functioning of kidney, liver, ovaries, uterus, stomach, lungs, heart and thyroid. Caution: If you are suffering from hernia, avoid this asana.
Lie on your stomach. Place your elbows on the ground and make a stand with you palms. Place your chin on your palms. Bend your right knee and, while inhaling, try to touch your hip with your right heel. Exhale and take your foot back. Repeat with the left leg. Do this 3-5 times.
Benefits: Eases stiffness in the neck and back; strengthens knees, hips and spine; beneficial for those suffering from slip disc.