This week we are going to learn how to stretch our neck.  Seems easy enough but there are lots of small movements we can do to make the stretches more effective and long lasting.  Again you can do this seated or standing.  (Hint: I recommend doing this with a friend who can read the instructions to you as you do them.) Start by centering yourself using the Durga Breath we learned last week.  Go ahead I will wait……

Ok to begin, gently lower your chin to your chest.  Make sure you do not let your shoulders slump forward though.  It’s important to keep your spine long and just stretch the neck.  Your head is anywhere from 12 to 14 lbs. and more if you’re stubborn; so let the weight of your head hang forward.  You should feel a gentle pulling on the back of your neck.  Breathe.  Now roll your right ear to your right shoulder NOT your shoulder up to your ear!  Keep your ear in line with the shoulder you should be looking forward not down to the floor or up to the ceiling. Breathe deeply for 5 breaths.  Feel how the left side stretches?  Each time you exhale focus on releasing tight muscles; whatever that means to you.  If you have to imagine a puppy or a happy baby to think light then do so until you understand what it means and feels like to relax.  Now to release roll your chin back to your chest.  There are lots of small muscles in the neck and we do not want to strain them after having taken such a deep stretch.

Lift your head up from center and look straight ahead.  Close your eyes and feel the difference between the right and left sides of your neck.  Pretty cool huh?  Now repeat on the other side.

If you feel tightness in any area of the movement from chin to your chest to ear to your shoulder go ahead and stop where it feels tight, breath and allow your neck to relax.  Be kind to your neck, it has to hold up all that wisdom, intelligence and maybe a little stubbornness. 

Live Simply and Wisely,

Justine