Hi,
This is Paige and this is a short sequence you can do right at your desk or workspace to relieve tension in your shoulders and your neck.
So we'll begin by stacking our hands back behind our head.
So one hand back behind your skull,
The other hand stacked behind the first one.
Allow your elbows to wing open wide,
Just that might allow you to feel a little bit more space across the front of your chest.
And then gently press your head into your hands and your hands back into your head so you create a little action.
Pressing your head into your hands,
Hands into your head.
And from here let's take in a nice long inhale,
Maybe getting a little bit taller in your spine and as you exhale,
Slow twist to your right.
You're still pressing your head into your hands,
Hands into your head,
Still winging your elbows open.
All the way back through center,
Nice and slow as you inhale,
Exhale,
Slow twist to the left.
Pressing your head into your hands,
Hands into your head,
Winging your elbows wide.
Inhale back through center and simply switch the stack of your hands.
You just switch the order of your hands,
One more twist each direction.
As you exhale,
Twist your way to the right,
Winging your elbows wide.
Inhale back through center,
Exhale,
Twist your way to the left,
Head into hands.
Hands into head.
Inhale all the way back through center and then relax your arms by your sides.
Rest your right hand on your left shoulder,
Let it be like a gentle weight.
Drop your chin to your chest and roll your right ear all the way over towards your right shoulder.
You might tip your chin up toward the sky.
Drop your chin back to your chest,
Roll your left ear towards your left shoulder.
Maybe tip your chin up,
Maybe rock your jaw.
Chin all the way back to your chest and relax your right hand and switch.
Left hand on right shoulder,
Just a gentle weight.
Drop your chin to your chest,
Roll your left ear towards your left shoulder.
You could tip your chin up toward the sky.
Chin all the way back to your chest,
Right ear,
Right shoulder.
You could tip your chin up,
You could rock your jaw.
Chin all the way back to your chest,
Relax your left hand and let your face float back to its normal position.
Stretch your right arm all the way up alongside your right ear and as you feel ready to exhale,
Swim that arm back around behind you.
You might twist your chest,
You might take your gaze all the way back to watch that arm swim back and down.
Do that two more times.
Inhale stretch your right arm up,
Exhale.
Let your eyes get a little bit of relief here too as you watch that arm swim back around behind you,
That whole right chest opening and massaging.
One more time,
Right arm up to the sky,
Exhale.
Swim it back and around.
You can twist and watch that arm come all the way back down.
Other side,
Stretch your left arm up alongside your left ear.
As you exhale,
Swim it back and down and around twice more.
As you inhale,
That arm stretches up.
As you exhale,
Even your gaze follows that arm swirling back and down and all the way back up.
One more time and exhale.
Swim that arm back and down,
Feeling a little massage all the way around the shoulder blade and the chest.
Come back to neutral,
Scoop your shoulders forward and way up to your ears.
Give them a little bit of an extra squeeze there and then open your mouth and sigh as you slowly roll your shoulders around and back and down.
Do that twice more.
Forward and up with your shoulders.
Give them a little extra squeeze.
See if there's any tension there that as you exhale and sigh that exhale out can just release,
Can wash along that circular movement of your shoulders.
Once more,
Inhale,
Shoulders forward and up.
Big releasing open mouth sigh as you feel your shoulder blades spread down your back.
Shoulders release away from your ears.
Give your hands and your arms a little shake and then just pause.
Maybe rest the backs of your hands on your thighs,
Let your palms face up.
Feel yourself refreshed,
Revived and ready for what's next.
Thanks so much.
I look forward to being with you again soon.
