Free your neck and shoulders! Exercise 6

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 6

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

6. Natural posture matters

Natural posture is the alignment of our body centers (thoracic room and abdominal/belly room) over the base of our feet and leg extensions so that we experience a vertical spring-like reaction to our gravity world. I will keep this section sweet and short as it is the most involved to address.

The guideline is that if you feel your body center is tired and compressed, and you have to always fight it to stay upright, then the boss of your active body structure (the brain) is managing some structure that should be supporting itself. There is some system of your body which needs adaptation, since being centered is normally effortless and your body naturally has a self supporting posture … I will address some key points in future posts, but overall it is an indicator of greater dis-balance and can be greatly helped with one on one work with a physical therapist. A professional physical therapist can identify the inner and outer roadblocks can clear them and re-training the balanced effortless posture.

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.

Free your neck and shoulders! Exercise 5

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 5

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

5. Assist the neck joints and move them in mini movements

Sitting or lying on your back comfortably, slowly establish a support on the backside of your neck. The support needs to allow you to move your cervical spine / neck, which has a row, top to bottom, of 8 joints one at a time … this will help your muscle and joint stiffness to reset.

– Look at both of your hands facing with the backside to you and with open palms (facing away) and place the tips of the two side to side extended thumbs on top of each other.
– Now move them onto the back of your head so the palms are cradling the head and the thumbs are a little bit lower placed on the upper most neck joints … the thumb line is the support barrier for each section of the neck joint row. It works best when you bend the elbows forward with the arms touching the side of the face.
– Gently bend and straighten your neck starting from the top and focus on keeping the motion controlled only to the area above the thumb line.
– After each movement, place the thumb line always one thumb thickness level further down … so that you move just one additional joint of the neck joint row at a time … moving joint by joint slowly helps the brain to adapt and change the movement so that tense muscles can reset.

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.

Free your neck and shoulders! Exercise 4

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 4

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

4. Tapping / shaking / squeezing your arm / shoulder muscles

Standing or sitting in the front of a chair, try some passive movements for your aching shoulder that can help the brain to release the over-tension.

– Find a very soft smaller sized ball and roll it with your healthy hand softly along the front/side and back of the shoulder muscles that attach the head to the arm/shoulder in an up and down fashion.
– Then, put the ball down and use your, softly cupped, other hand to gently tap over the same muscles.
– Then, stop taping and without effort lift very slowly your shoulder up towards your ear while you compassionately squeeze the shoulder-head muscle while it is shortening in the lift action and again while it is lengthening. Then let the shoulder slowly sink down again …

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.

Free your neck and shoulders! Exercise 3

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 3

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

3. Stress freeing of jaw muscles

A stiff and aching jaw is often caused by unconscious grinding of the teeth during sleep and can refer the tension into the neck and shoulder area.

Sitting with your back supported and in a comfortable position, try to apply for 1-3 minutes a gentle acupressure point pressure to the following areas:

• There’s a point area just in front of the lower angle of the jaw-bone … in the depression formed by the muscles when the teeth are clenched. Rest the thumbs against the jaw-bone for support and locate the sore point/acupoint with the soft top of your middle or index fingers. Un-clench your teeth and apply acupressure softly and slightly angled upwards for 2-3 min. Afterwards, you can often feel a deep release in jaw and neck area.

• In all four position, supported by your hands and knees, let the top of your head hang down so that your lower jaw is standing on top of your upper jaw. Now the jaw joint is turned upside down, which switches the work for the jaw muscles. Make a few opening and closing movements of the mouth to release tension.

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.

Free your neck and shoulders! Exercise 2

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 2

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

2. Eye refreshing

Our eyes work non-stop … using them for long periods of time, such as reading a computer screen, means having them work in short focus mode. This is very similar to our short focus or tunnel vision. This action activates when we are under body protection or mental stress … your stress level amps up, which means that all the muscles that are linked to your eye information also amp up their tension.

The muscles that are linked to your eye information are your deep neck muscles. They process eye information for your immediate good balance reactions, but can become strained!

– Rub your palms to warm them up and then rest them softly in front of your eyes. Use your hands to build a closed tent for each eye. Keep your eye lids closed and notice how it feels to have zero activity for the eyes and just feel the invitation to relax the eye muscles with the warmth of you hands.

– Lie down and put a cool rice pillow onto your closed eyes … feel and release the eye balls sinking backwards. This will relax the deep nervous system related to your eyes and inner body. In sitting, you can very softly place your round finger cups as a group onto each closed eye lid and let the eyeball sink backward.

– Lie down comfortably and perform some eye tracking tasks that reset your eye/balance system:
softly focus your eyes onto the ceiling on a point that is straight ahead of you, now keep your eyes still by looking always at that point while you gently turn your head section by section all the way to the right (if you feel pain/strong tightness on the way, accept the restriction and slowly reverse your direction turning back again to start), then making sure your eyes did not move but are still looking to the ceiling point and slowly turn back to the resting position. Now do the same for the other side.

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.

Free your neck & shoulders! Exercise 1

The busy person’s quick guide to free your neck and shoulder from stiffness and pain – Exercise 1

Take action to release your shoulder and neck pain by finding the sources of the problem. A neighborhood area to the pain, is very often contributing to the problem.

Try one, a few or all of these SIX exercises to figure out which one helps! The goals is to deeply release your neck and shoulder stiffness. 5 MORE EXERCISES IN SEPARATE BLOG POSTS.

1. Breathing as relaxation messenger

Guiding your breathing through a different path in your body can be a huge help to relax the deep inner body muscles so that you feel lighter and taller. These exercises work in any position or in any place:

– You place one hand under your sits bone /or in front of your pelvic abdominal bone … the other hand rests on your shoulder.

– Now visualize while your next breath starts, that you pull in / suction in the air from under your sits bone and you drive it up DIAGONALLY to the opposite side to the shoulder … then you release the breath, breathing out through that shoulder letting it sink down.

Variation: breathing from your sits bone up to the crown of your head

Disclaimer: This blog is for informational purpose. You should consult with your healthcare provider whether these activities are appropriate for you.