Do you wake up some mornings with a stiff neck? After working for awhile at the computer is the area around your neck and shoulders sore and tired?
When your neck gets sore it is hard to think about moving it and as a result it becomes stiffer and more uncomfortable from being held and protected. This sequence provides comfort and support to the neck/shoulder area and moves another area – the shoulder blade- toward the sore neck.
- Sit comfortably on a chair so that your feet are uncrossed and are on the floor about hip width apart. Or you can sit on the floor on a pillow or block, legs crossed in front of you.
- Feel your neck while it is still. How long is it? Where can you sense areas of tension when you are quiet?
- Gently turn your head to one side and then the other, observing how your head turns to each side. Stop with the first indication of thickness or jerkiness as you turn.
- Choose the side to which your head turned less easily. The following instructions apply if your head turned less easily to the right. Adapt them for the other side.
- Place your left palm on your right shoulder, at the connection between your shoulder and neck, your left elbow bent comfortably in front of your chest.
- Gently explore, touch all parts of the area of tension gently and slowly for a few moments, without trying to massage or exert any pressure.
- After a few moments, stop and allow your hand to slide along your chest so it drops to rest in your lap.
- Rest for a moment.
- Return the same hand to the same area. Begin gathering the tissues, grasping them between your fingers and heel of your hand. Hold the muscle firmly but without causing yourself any pain. Let your right arm suspend downwards.
- While you are holding the muscles raise your right shoulder a tiny bit toward your right ear. Then gradually release it and let it sink back to its place. Notice each time you repeat where your shoulder sinks back to.
- While you do these movements breathe easily and gently. Notice how the rest of your body responds and reacts.
- Stop and rest for a moment.
- Gently turn your head again to each direction and notice how it turns both ways, comparing it to the earlier movements.
- After a few moments rest you can repeat the sequence to the other side.
Check our our listing of Feldenkrais Awareness Through Movement® classes and workshops on our website.
