Do your shoulders feel tense and tight especially after working at the computer for awhile?
Does it sometimes feel like your shoulders are glued to your ears?
Here is a quick sequence you can do to release tension in your shoulders and neck.
Sit on the forward part of a chair. Place your feet flat on floor, shoulder width apart and directly below your knees. Rest your hands on your thighs.
Or, if you have been sitting too long at the computer, do these movements while standing.
- Slowly raise your right shoulder in the direction of your right ear and then slowly and with control, bring it back to where it started.
- Repeat a few times, moving only to the extent that the movement feels smooth and easy. If you feel any creaking or jerkiness, the next time you lift your shoulder do a smaller movement, stopping before the point it became jerky. What do you notice about how easy you are able to breathe? Can you feel any movement on the right side of your chest? On the left?
- Continue raising your right shoulder. Now, as your raise your shoulder, tilt your head slowly to the right so that your right shoulder and right ear move toward each other and then away from each other. What is happening along your right flank, from your underarm to your waist? Are your ribs on the right moving?
- Raise your right shoulder again without tilting your head. What do you notice now? Is your shoulder more relaxed?
- Then slowly lower your right shoulder and return it. Can you sense any movement along your ribs on each side of your torso?
- Continue to lower your right shoulder and at the same time tilt your left ear to the left. What happens now along your right side? How are your ribs on the left participating?
- After a short break you can repeat the sequence with your left shoulder.
To learn more about how to release the tension in your neck and shoulders plan to attend our upcoming workshop:
Stop “shouldering” the load
Sunday May 5, 10 am – 1 pm
More details available here
“In good action, the sensation of effort is absent no matter what the actual expenditure of energy is.” Dr. Moshe Feldenkrais
