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
Side Note: Today’s sequence is not in one long video. Instead it is directed to give you time to work on each movement at your pace. So please don’t skip ahead to the shoulder movements, but honor your whole body's system by starting with me and working through each part from the bottom-up. Namaste!
Shoulders are the tool of expression in our body. Think about – shrugging, waving, touching, etc – all come from the movement of the shoulders. We use those two chicken wings a lot! So, when we have pain or tension there it is very noticeable. The inability to reach for a cup in the cabinet or the slow reaction to a wave hello due to pain can bring about emotions of frustration and sadness, which then leads to a whole other dimension of limitation in our being. Well, let’s see if we can’t stop that downward spiral!
Start from the Bottom Up
Do you recall the talk of fascia from March when we focused on the feet? Well, that fascia is a key factor in helping your shoulders. By loosening the tension of the fascia, we loosen the pulling that happens. Once the fascia is released then it is easier to get to the muscles and skeletal structure. Just keep in mind what we went over last week – your body is a whole, not separate parts, and works all together.
After you have released the fascia it is very beneficial to the shoulders to work the hips. I know your hips may not bother you, but even if you don’t feel the tension in the hips, your shoulders are feeling the pulling down affect from those tight muscles and ligaments of the hips.
Here you can do the entire short version of the Pelvis Warm-Up or maybe just one or two that really felt good to you.
Opening Up that Expressional You
Now that you have created relaxation in the fascia and opened up those hips let’s focus on the shoulders.
This short video demonstration creates movement deep within the shoulder socket as well as moving the muscles that attach to the humerus (upper arm) through the scapula down along the backside of the ribcage. When we create movement that works both stretch and strength then we create release not only in the shoulder but to the upper back as well.
Video of Shoulder Infinities
Now that there is space in the shoulder socket and upper back, let’s create a little bit more by opening up the side of the body. Think about your ribcages. They are there to protect and support the lungs and heart. Have you ever considered how the muscles around the ribcages affect the amount of breath you can get? Well, they do! And when the muscles that travel around the shoulders to the ribcages and then down into the hips (remember it’s all connected) then tightness causes pulling in all directions, thus pain in shoulders and hips and lack of breath. This next short video demonstrates the movement of the side body.
Video of Side Body Stretch
Finally, the last yoga movement for this shoulder work is about strength. Most of us think tension in the body means we are strong and just lack flexibility. That is incorrect. The tension often comes for weakness and lack of flexibility. So, when you practice yoga you always want to do both. Most postures do create a balance, but specific poses work the body in different ways. This next one will be familiar if you practice yoga in any consistency.
Video of Alternate Locust Pose
Letting It All Settle
Now that we have worked the shoulders you will want to rest. It is important to give the nervous system a chance to digest what just happened to the body. The nervous system processes everything we do and if we don’t give it time to relax and let go then we in affect will always feel stressed and overwhelmed. So, here are a few options of slowing things down.
One – If you enjoyed this sequence, but would like a little bit more before taking a deep relaxation then refer back to the Extended Pelvis Warm-Up as your ending to the sequence. If you did the short version then fast forward to where the short version ended and the extended video continues. The final resting pose will feel heavenly.
Two – Relax with a folded blanket along the spine. By placing the blanket at the spine you are giving the spine a sense of support, like a baby in its mother’s arms. With this support and time the muscles and spine let go. *Refer to the Extended Pelvis Warm-Up Video link above for setting up.
Three – If the blanket along the spine is too much then rest with your legs up on a chair (see the end of April's post - click here). I love this version as it also allows the sacrum to relax, thus helping to further relieve tension within the hips.
Next Week
We move from the shoulders next week to the neck. Just as the hips affected the shoulders, the shoulders affect the neck. Are you seeing a pattern here? Yes, we had to start with hips then move up to shoulders before we could tackle the neck. So, if you skipped hips go back now!
Have Ideas
Please contact me with any requests for areas you wish to explore: email me
After a week of practicing the Pelvis Warm-Up you should be feeling a difference in the low back. Today we are going deeper into the connection of tension and where it may actually be coming from. We so often only focus on the area of tension, but the truth is that the whole body is affected. But let's start off simple.
Traffic Jam The easiest way to explain tension in the body is through something we all know well: traffic. Think of the body as a system of travel. The muscles and fascia are roads that cross over each other. They may all have different names and go to different regions of the body, but they are very interconnected. For instance, you turn on to a muscle of the low back and slam there is a traffic jam, or for us pain due to tension. We immediately think there must be an accident up ahead, yet the actual accident happened on a completely different street and region know as the shoulder. The streets that cross over the shoulder connect to the ribs and those connect to the pelvis which finally connects to the low back via the hip socket. Sound confusing? It is and that is why it is important to focus on the whole body and not just where the symptoms are located.
Steering Clear
The shoulders and hips are two of the most important joints in our whole body care. When those two areas get jammed, or over used, then all kinds of havoc breaks out. Most neck and low back pain comes from issues in the shoulder and/or hips. If you are one that experiences such pain then I highly recommend the following video to get your joints steering clear again. Many of the techniques that we are using today came from my teacher, Jenny Otto, as well as my colleague and friend, Lisa Long. These two women are the reason I began exploring yoga therapy and deepened my knowledge of the body and it's movement.
Propped Up
Props were not created to be pretty or stuffed in a closet, so please pull them out. Props are designed to help your body expand and engage with better efficiency, and in many cases prevent you from pushing yourself. So, give your body that extra support with props.
For this extended sequence we are using the above props, but if you don't have them then substitute the best you can till you do. For instance, towels for blanket, tie for strap, etc. A great place to buy props is online (Amazon, SunShine Yoga for examples) or Target and Walmart. My personal preference is SunShine Yoga, they have great prices, especially in bulk, so grab some friends to get even better prices.
Video Extended Pelvis Warm-Up
This video is an extension of last week's. Please watch last week's video for the full breakdown of movement. It is also helpful to watch this video first, so you understand the use of props in today's movements.
Just a side note: I am still working on getting the recording correct, so please excuse any breaks in the flow of movement as my screen of the video went blank. I do hope to get all these glitches worked out with the next few videos. Thanks for your patience!
Next Week
Since we started the movement of the shoulders this week, next week we will continue with that focus. The shoulder movements will help to release pinched nerves, tension along upper back, and neck tension.
Have Ideas Please contact me with any requests for areas you wish to explore: email me
