The stresses of modern life tend to create stiff necks and tight shoulders. Whether hunching over a computer screen, text neck from scrolling on our phones, or literal tension caused by stress, our necks and shoulders could often use a little love. Here are a few simple postures to release and reset tight areas.
- Eagle Arms (or a nice self-hug): Open the arms out wide to the sides. Then, bring the right arm over the left and bring the backs of the hands together, or wrap the hands palm to palm. Lift the elbows up, and press the hands away from the face to intensify this stretch. Hold here for several breaths, allowing the breath to stretch the back. Next, spread the arms out wide and switch sides. Another option is a self-hug. Cross the right arm over the left, bringing the right hand to the left shoulder and the left hand to the right shoulder. Drop the shoulders and breathe deeply to stretch the back, then switch sides.
- Throat opener: Use caution if you experience cervical spine issues. With the chin parallel to the floor, interlace the fingers and bring the hands beneath the chin, elbows out wide. This is your starting position. On an exhale, gently bring the elbows together and push the head back. Bring the head back to neutral and the elbows out wide on an inhale. Repeat this pattern for several breath cycles, keeping the motion very gentle.
- Chin to chest: Sit comfortably, stacking the shoulders over the hips. Allow the shoulder blades to move toward each other and down the back. Allow the chin to drop to the chest. Take several deep breaths to release the back of the neck. Check-in with the shoulders to ensure they are still dropping toward the floor.
- Scrunching shoulders to ears and then releasing with a sigh: Sit comfortably, stacking the shoulders over the hips. Squeeze the shoulders up toward the ears, retain the breath for a moment, then release the shoulders down with an audible sigh. Repeat this action 3 to 5 times.
- Shoulder circles: Bring the shoulders forward, up, and back several times. After doing this several times, reverse the direction of the circles.
- Squeezing shoulder blades together: Sit comfortably, stacking shoulders over hips, and bring the arms up to a goal post position. Squeeze the shoulder blades together, allowing the chest to open. Bring the elbows and wrists together in front and round the back. Repeat this motion several times with the breath, inhaling to bring the shoulder blades toward each other, exhaling to round the back.
- Yoga Mudra: Clasp hands together behind the back. Straighten the arms and roll the shoulders back and down to open the chest. Inhale deeply to expand the chest, squeeze the shoulder blades together, and then release. Repeat this action several times.
- Throat lock: Sit comfortably, stacking the shoulders over the hips. Bring the chin parallel to the floor. Then, pull the chin straight back, keeping the chin parallel to the floor. Imagine embracing your double chin! Gently move the chin forward and back several times, maintaining parallel alignment with the floor.Â
- Shoulder rotation palm up, palm down: Hold the arms out wide in a T shape. Bring the shoulder blades toward each other. Now rotate the palms up, then rotate the palms down and back. Move back and forth between these two positions several times.
- Heart-opening savasana: Roll up a blanket or towel into a burrito shape. As you lay back into savasana, place the blanket behind you, just below the shoulder blades, allowing the chest to open as you relax.Â