Monday, May 23, 2011

Neck and Shoulder Release

This stretch is great for working out neck and shoulder kinks. Once you get good at it you may feel the stretch all the way up into your scalp.

Seated Form
Sit forward in a sturdy chair. You want to have between 6 and 8” between your back and the back of the chair. Your knees should be together - touching. Your feet should also be together – heels and balls of the feet touching. If you cannot hold your knees and feet together, make certain that they are as close to touching as is possible and work toward bringing them together over time.

You will rest your hands on your thighs.

• Head straight ahead, drop your chin to your chest. As long as you’re comfortable and can breathe freely allow your chin to rest there for 5-6 seconds; relax the same amount of time. (Enough time for you to take in a deep breath and let it out again.)
• Chin still touching the chest as long as possible, slide your chin to the right in a semi circle until you are looking at your right shoulder. (Don’t allow the left shoulder to pull forward.) Hold for 5-6 seconds; relax the same amount of time. (Enough time for you to take in a deep breath and let it out again.)
• Lift your chin to a level position and look out over your right shoulder. Hold for 5-6 seconds; relax the same amount of time. (As before)
• Now try to even look a little behind your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Again look out over your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Look down at your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Drop your chin and roll it in that semi-circle pattern and right on up to the left side and you are looking at your left shoulder. (Don’t allow the right shoulder to pull forward.) Hold for 5-6 seconds; relax the same amount of time.
• Lift your chin to a level position and look out over your left shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Now try to even look a little behind your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Again look out over your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Look down at your shoulder. Hold for 5-6 seconds; relax the same amount of time.
• Drop your chin and roll it in that semi-circle until your chin is once again centered on your chest. Hold for 5-6 seconds; relax the same amount of time.
• Lift your chin and feel how relaxed your shoulders and neck feel.
*This exercise should not be considered medical advice. If you develop pain as a result of this exercise or existing pain becomes worse please discontinue using it immediately.


Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~ Edward Stanley

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