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Ask the expert |
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Tension-relieving
exercises |
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By Alison
Finney | | |
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What are some simple ways to relieve tension
in my neck and shoulders?
The neck and
shoulders take a lot of physical stress and abuse, turning
this way and that, nodding, bobbing, jerking, lifting,
hunching and straining all day long. In fact, neck and
shoulder problems are among the most common injuries. We
carry a lot of stress and tension in our neck and
shoulders.
The following simple exercises can help
relieve stiffness and tension, and help strengthen the neck
and shoulders against injury.
Chin to
chest
Breathe in, then as you exhale, slowly lower your
chin to your chest, creating a stretch along the back of your
neck. Take several slow, deep breaths with the chin down. Lift
the head back up on an inhale. Repeat.
Ear to
shoulder
Breathe in, then as you exhale, slowly lower
your right ear toward your right shoulder until you feel a
gentle stretch along the top of your left shoulder and the
left side of your neck. Take several slow, deep breaths.
Inhale as you raise your head back up. Repeat on the other
side.
Neck roll
Follow the instructions
above for the ear-to-shoulder stretch, then instead of raising
your head, roll your chin down toward your chest, across your
chest and up the other side. Breathe in, then as you exhale,
slowly roll the chin back in the other direction. Inhale as
you raise your head back up.
Shoulders to
ears
Inhale as you raise your shoulders up to your
ears. Then drop your shoulders back down as you exhale. Repeat
several times.
Shoulder circles
Circle your
shoulders by raising them up and rotating them back and down
then forward and up again. Repeat several times, then several
more times in the other direction.
Be sure to move
slowly and carefully and never to go beyond your comfort
range. These exercises are designed to reduce stress and
tension, so be kind to your body.
Click
here for tips on preventing back pain.
Alison Finney is a certified hatha and kundalini
yoga teacher in Ottawa. She is registered with the Yoga
Alliance and the International Kundalini Yoga Teachers
Association and is the founder of PranaShanti, a health and
yoga resource. For more information, visit www.pranashanti.com.
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