Three simple stretches to relieve neck and shoulder pain.

image114

  A feeling of tightness or even pain in the neck and shoulders can be brought on by many thing's, maybe sitting at your computer with your arms in one position for long periods, heavy physical work, or most commonly by stress. Stress in the mind from work , family or whatever it is that puts you into a stressful mind set has to manifest itself somewhere  in the physical body and one of the most common places for this feeling of tightness and stress is the neck and shoulders leaving you in much discomfort and at its worst can even cause migraine headaches.

        So here are three simple stretches you can do to quickly relieve the tension in your neck and shoulders and free up the energy channels to the brain leaving you feeling relaxed and ready for your next challenge.                                                                                                                                                       

image115

NECK AND SHOULDER RELEASE SEQUENCE.

 This sequence can also be done sat in an office chair or as a counter pose for headstand, shoulder stand and plough pose                                                                                                                                                                                             

image116

SIDE NECK STRETCH

  • Close the eyes and take three deep full breaths, on the exhale relax the shoulders and shoulder blades down the back. Let any tension slide away with the exhale.     
  • Bring the right hand down towards the floor on the right side and then lower the left ear towards the left shoulder.
  •  Be sure not to lift your shoulder to your ear, move the ear to the shoulder. As you draw your right hand closer to the floor you will feel the stretch get deeper in the right shoulder and neck.    
  •  Bring the left hand to the top of the head and just let the weight of your arm gently deepen the stretch.    
  •  do not pull on the head, be gentle      
  • Take three deep breaths relaxing on the exhale.                                                                                                                                                          

image117

SIDE NECK ROLL

Take three deep breaths relaxing on the exhale.       

.Gently roll the chin down towards your left shoulder and feel how the stretch  moves around the side of the neck and into the shoulder.     

  .Take three deep breaths relaxing on the exhale.

    .After your three breaths release the head back to center. 

.Sitting in a comfortable upright position  

.Close the eyes and take three deep full breaths, on the exhale relax the shoulders and shoulder blades down the back.

 Let any tension slide away with the exhale. 

Repeat on the Right side

                                                                                            

image118

CERVICAL STRETCH

.Sitting in a comfortable upright position

.Close the eyes and take three deep full breaths, on the exhale relax the shoulders and shoulder blades down the back. Let any tension slide away with the exhale.

.Keeping the spine upright with the shoulder relaxed down the back draw the chin down to your chest

You feel a big release of tension form between the shoulder blades and all the way up your neck to the base of the skull

 .Take three deep breaths relaxing on the exhale.

.After your three breaths bring the finger tips the back of the neck and gently massage the muscles that run along side the vertebra in the neck

.Take three deep breaths relaxing on the exhale

.After your three breaths release the head back to center.


image119

ENERGY BOOST STRETCH

Sitting in a comfortable upright position 

.Close the eyes and take three deep full breaths, on the exhale relax the shoulders and shoulder blades down the back.

Let any tension slide away with the exhale. 

.Keeping the spine upright with the shoulder relaxed down the back. 

.Lift the chin up laying your head back, whilst drawing the shoulder blades down towards the waist.

.Bring the finger tips the jaw line and gently lift the head a little more.

 .Gently massage the muscles under the cheek bones and the side of the jaw

.Gently massage along the underneath of the jaw line.

(this area is responsible for hormone production in the body, so it is good to stimulate this area

.For a final little extra stretch you can stick your chin out and feel that stretch from the color bones the tip of the chin.

.Release the head back to center.

 .Sitting in a comfortable upright position

.Close the eyes and take three deep full breaths, on the exhale relax the shoulders and shoulder blades down the back. Let any tension slide away with the exhale.


If you have enjoyed this quick and easy little sequence ,it is part of my    Daily yoga app 6 day beginner yoga challenge for men. If you would like to do more yoga with me Dave Smyth Download the daily yoga app at your app store or if you already have the app click the course and I will see you on the yoga matt.                                                                                           Namaste


“If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good.”  ― Shantideva