What a Release in the Neck

Shout Out: For those of you who are body movers (yoga teachers, Pilate teachers, massage therapist, etc) looking to deepen your knowledge of anatomy through body movement and how to heal, then I highly recommend the Body Balance Yoga School of Yoga Therapy with Jenny Otto. You will not find a more knowledgeable and continually expanding teacher than Jenny. Much of what I apply today with students is due to Jenny's broad understanding of the body and wonderful ability to share that knowledge.

Pains in the neck are very limiting, from seeing while driving to looking at a loved one. They are very easy to get, stress at work or sleeping wrong, but quite the trouble to fix. There is hope! The following sequence is focused on releasing neck tension, which creates the pain. Remember, your neck is related to the rest of the body, so start from your base, the feet, and work you way up as I have guided you here. Enjoy and breathe deep!


Warm-Up
The best way to warm-up is from the feet to the pelvis with the Short Pelvis Warm-Up Video:

Opening the Sides
Remember, when tissue doesn't get stretched it tightens. The area along the sides of the body from pelvis to shoulders is one place that if not stretched can create havoc.

 

-Stand with wall on right side of body.

 

-Step left foot forward one step. Lean right side of body to wall with right foot kicked away from wall like a kickstand.

 

-Reach right arm up wall. Hip on up is on wall.

 

-Exhale – starting with arm, slowly peel arm off wall; if comfortable right shoulder; if comfortable right ribcage.

 

-Hold and breath

 

-Repeat on other side.

 

Expression of Movement

In order to release the neck there must be fluid movement in the shoulders. We learned the deep shoulder movement last week, so let's apply it again here.

 

 

 

No Craning that Neck

Remember that the neck is not as strong as the rest of the spine. It needs a lot of tender movements, especially if it is aggravated. If you move slowly and stop where there is pain then you will prevent making a bad situation worse. Also, after doing neck stretches it is good to give the spine a rest and even some ice. Place the ice along the spine from the shoulder blades up to the neck. Always place a t-shirt between you and the ice. Lay on the ice at least 15 minutes, but more if able.

 

Shoulder Shrugs

 

 

Seated Head Turn

 

 

Supported Head Turn

 

 

 

Let It All Go

Like last week, allow your spine some time to rest after these movements. It is very important for the body in order to integrate what you just changed. Refer to the end of last week's post, click here.

 

Next Week

We are going to really slow it down with Restorative Yoga. Oh, I heard that sigh of relief! It is going to feel heavenly.

 

Have Ideas
Please contact me with any requests for areas you wish to explore: email me