Hi,
It's Dr.
Arielle Schwartz.
I am joining you to share a quick movement reset for your head,
For your neck,
For your shoulders,
Especially because we have been spending,
At least I know I have been spending increasing amounts of time on technology,
And I can get stuck in the forward head position,
Which places a great deal of strain on the throat,
On the shoulders,
On the upper back,
And can really actually contribute to a lot of tension at the suboccipital muscles and contribute to headaches.
So if you are relating to this,
Come join me in a very short movement reset.
So the first thing that I'd like to invite you to explore is just the general mobility of your head and neck.
So perhaps taking your chin to one side,
Just noticing the range of motion,
The quality of tension,
And take your chin to the other side.
And likewise,
Just notice what you are aware of.
And then returning to center.
And I'll invite you to take your hands behind your head and use your hands here to kind of lift up,
Create a little bit of length through the back of your neck.
And then press your head back into your hands.
Use your hands as resistance.
I'm just activating a little bit of the muscular action here as you press and resist,
And then soften and let go.
And we're going to counteract this by taking a hand,
You can place it into a fist,
And placing it on your forehead.
And now press your forehead into your hand and resist with your hand.
Might even feel just a tiny little shake.
And then let go.
Maybe roll your shoulders for a moment.
Beautiful.
We're going to repeat that.
Hands behind the head,
Lift and lengthen,
Pressing your head back.
Remembering to breathe and allow that breath to go all the way down into the belly.
Soften your diaphragm.
Press,
Press,
Press.
And release.
If you can remember which fist you used,
Use the opposite hand,
Placing it on your forehead.
Press,
Press,
Press.
And release.
Maybe roll your shoulders one more time.
And then take your gaze to one side,
And to the other.
Just noticing.
Coming back to center,
I'm going to take right ear towards the right shoulder,
And just allow that right shoulder to release.
And then we're going to take the right arm up and over.
We're not pulling the head down.
We're going to use the hand as resistance,
And press your head into your hand.
Resist with your hand.
Little isometric hold here.
Keep breathing.
And then very slowly soften and let your head come back to center.
And we'll take that to the other side.
Head releases.
Hand can come around.
Hand provides that little bit of resistance.
And then pressing head into hand.
Resisting with your hand.
And slowly letting your head come back to center.
Maybe roll your shoulders.
Gazing to one side.
Gazing the other way.
Lovely.
Hopefully you're feeling some release.
I know that I am.
I'll share one last very subtle change here,
Which is to just take your hand right to the front of your throat,
And just inviting a slight drawing backwards.
Allowing your chin to draw in a little bit.
Maybe lifting through the occiput of the back of the head just slightly.
And then soften and release.
Just see if you can feel any space that you've created for yourself.
Maybe a sigh.
Just sigh something out.
Letting your voice go.
Let your jaw go.
Let your tongue go.
All right.
Well,
See how you feel.
Put comments below if you'd like to let me know how this landed for you.
Maybe feel out that turning of your head and what's changed in this short practice.
And I'll see you soon.
