How to relieve Neck and shoulder tensions with Yoga

Our physical body is stressed and affected by many things: how we sit or stand, temperature changes, repetitive movements, lack of movements, what we eat and drink and what we are thinking.
Most of us tend to ignore our body’s discomforts and the messages our body sends, such as pains in the area concerned.
When under stress, we have used one of these phrases: „knot in the gut“, „uptight“, „butterflies in the stomach“, „shouldering responsibilities“, „pain in the neck“… As you noticed, they all represent areas of the body.
The last ones – the neck and shoulders- are a prime repository of stress. Neck muscles react strongly to stress and this tendency can be further aggravated by driving or by sitting at a desk all day.

There are many yoga exercises you can easely practice to release tensions in the neck and shoulders.
These simple effective moves can be done anytime, anywhere, such as during an hourly break from the computer, in the privacy of your office before a crucial meeting, when you get home after a long commute.

1. Neck tilt:
Stretching the neck muscles has an immediate effect on your state of mind. Lengthening the larger muscles defuses stress held in the body and helps the whole body to relax. Lengthening and stretching small neck muscles will help quiet the mind and bring on a sense of well-being. This can also help prevent tension headaches.

Sit tall, shoulders down.
Tilt your head to the right side. Rather than bringing your ear to your shoulder, consciously extend and elongate your neck into the space to your right. The opposite shoulder and side of the neck will lengthen as well.
Hold for 3 breaths.
Repeat on the other side.

 

 

2. Chin to chest:
A tip to do this exercise: to create space within your chin-to-chest stretch, imagine you are holding a golden egg at throat level, then extend and gently lower your chin, holding the imaginary egg.

Sit tall and comfortably in a chair or on the floor with your legs folded (if you are on the floor, sit on a cushion to help your spine tip slightly forward).
Slowly lower your chin, remembering the golden egg. Feel your neck muscles and the muscles between your shoulder lengthening.
Rest in the stretch for 2 or 3 breaths, then lift your chin and return your head to neutral position.

 

 

 

3. Cobra:
After the Chin to Chest, there is a natural cue from within to go in the opposite direction, but many people find dropping the head back uncomfortable. To do this posture easely we will do the movement with the mouth open.
If you have neck problems or bone density issues, omit this exercise or do it cautiously.

Sitting tall, breathe in with a slack jaw, and relax your body.
Exhale. Then open your mouth as wide as possible. With your mouth open, slowly tilt your head back, then tilt your neck back as well. Relax your shoulders. This should feel more comfortable than if you had tipped your head back with your mouth closed.
Once your head is tilted all the way back, very slowly, close your mouth. When you close your mouth in this extended position, you are supported by the powerful clenching jaw muscles in the front of your neck.
Return your head to neutral position. Then slowly and enjoyably lower your chin to your chest to lengthen the muscles at the back of your neck and between your shoulder blades.

 

4. Chest Expander:
This stretch breaks up muscle tension and stress carried within the muscles of your torso. It improves posture and breathing. Take a time-out from the computer and do the Chest Expander on a coffee break. It energizes and clears the brain.

Begin by rolling both shoulders backwards in slow circles – 3 to 6 times.
Bring your hands behind you, palms facing your seat muscles, clasping a belt. Separate your hands about four inches more if this bothers your elbows.
Roll your shoulders back and down.
Straighten your elbows, lifting your arms upward, holding on to your belt.
Hold for 2 or 3 breaths, allowing your muscles to stretch.
Release.

 

 

5. Waist rotating pose:
The turning action gently stretches the torso and back.

Stand tall.
Your arms hang down heavy and relaxed, and your weight is over both feet.
Swing your arms from side to side, as if you were a child. Use your torso and shoulders to help turn gently, and let your arms follow.
Keep swinging, knees bent if you need to, from side to side.
Repeat 6 to 8 times.

 

 

 

6. Shoulder Preparation for Garuda Arms:
Excellent exercise for releasing tightness in front and back of shoulders. Nice warm-up for long-distance swimming, or your golf or tennis swing.

Sit comfortably upright.
Extend your right arm out to the side, parallel to the floor.
Then swing it gracefully across your body. Use the momentum to catch your right arm in the crook of your left elbow.
Holding on frimly, guide your right arm up toward throat level for a better stretch. Be sure your right arm is above your chest. Hold for 3 or 4 breaths.
Do the same on the other side.

 

 

7. Garuda Arms:

Extend your arms out from your sides in a T position. With a big swooping motion, cross your left elbow over your right elbow. Clasp your hands to your shoulders. Give yourself a big hug. Hold for 2 or 3 breaths.
Smile! Enjoy giving yourself a hug today.

Now release your hands, keeping the elbows crossed. Place the backs of your hands together. If you are more flexible, place the fingers of your right hand into the palm of your left. Slowly raise both arms up and down, then move your hands slowly away from you to feel the stretch in your shoulder blades.
Release your arms out from your sides to again form a T.
Repeat the steps, crossing your right elbow over your left.