Recently I’ve found myself slumped over a computer. Either editing a video or doing taxes. As such my neck, head and shoulders are giving me some pain and tension. To counter this I do a short yoga block neck release that I thought I’d share. First, we use a yoga block and somatic movement to mobilize and stretch the neck. Then we work on exercises to help correct bad posture and avoid the computer hump”! Let me know how it goes for you!
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Yoga block neck release
Begin this practice with a short body scan, lying on your block with the knees bent. This allows us to get a baseline of how our head, neck, and shoulders feel before the yoga block neck release does its magic! Then, using one hand to support and lift the head place the yoga block underneath your head. Begin a small and slow shake of the head “yes” up and down. Just an inch or so. Then, “no” left to right. Finishing with small circular movements. Again the key is small and slow. This part of the practice ends with a hold in place for the yoga block neck release.
Again, assist with one hand to lift the head and remove the block. Notice if things feel different already! Then roll face down onto your yoga mat with your hands under your forehead. Repeat the small slow shake of the head “no” and “yes”. This massaged into the fascia of the forehead and surrounding tissue.
Finally, end with a head lift. The important thing to note here is that the chin stays tucked in. I like to call it the double chin lift because that’s what we’re doing. Giving ourselves a temporary double chin. Avoid tilting the head and looking forward. End the practice on your back to rescan and re-evaluate. Do you feel different? Typically my neck and shoulder tension disappear and my neck feels longer! Let me know what difference you notice in the comments!
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- Are you spending more and more time at the computer?
- Do you suffer with neck, head or shoulder pain?
- Have you made a start on your taxes?