What are some simple ways to relieve tension in my neck and shoulders?
The neck and shoulders take a lot of physical stress and abuse, turning this way and that, nodding, bobbing, jerking, lifting, hunching and straining all day long. In fact, neck and shoulder problems are among the most common injuries. We carry a lot of stress and tension in our neck and shoulders.
The following simple exercises can help relieve stiffness and tension, and help strengthen the neck and shoulders against injury.
• Chin to chest
Breathe in, then as you exhale, slowly lower your chin to your chest, creating a stretch along the back of your neck. Take several slow, deep breaths with the chin down. Lift the head back up on an inhale. Repeat.
• Ear to shoulder
Breathe in, then as you exhale, slowly lower your right ear toward your right shoulder until you feel a gentle stretch along the top of your left shoulder and the left side of your neck. Take several slow, deep breaths. Inhale as you raise your head back up. Repeat on the other side.
• Neck roll
Follow the instructions above for the ear-to-shoulder stretch, then instead of raising your head, roll your chin down toward your chest, across your chest and up the other side. Breathe in, then as you exhale, slowly roll the chin back in the other direction. Inhale as you raise your head back up.
• Shoulders to ears
Inhale as you raise your shoulders up to your ears. Then drop your shoulders back down as you exhale. Repeat several times.
• Shoulder circles
Circle your shoulders by raising them up and rotating them back and down then forward and up again. Repeat several times, then several more times in the other direction.
Be sure to move slowly and carefully and never to go beyond your comfort range. These exercises are designed to reduce stress and tension, so be kind to your body.
Click here for tips on preventing back pain.
Alison Finney is a certified hatha and kundalini yoga teacher in Ottawa. She is registered with the Yoga Alliance and the International Kundalini Yoga Teachers Association and is the founder of PranaShanti, a health and yoga resource. For more information, visit www.pranashanti.com.
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