Welcome,
I'm Nilu.
This quick reset is perfect for anyone whose shoulders have crept up to their ears after a long day.
And all you need is a rolled towel,
A scarf or anything with a little length.
Let's start by external rotations.
Front to back,
Back to front.
No rushing.
Keep your arms straight.
Your shoulder is the most mobile joint in your whole body,
Which also makes it one of the first places stress likes to settle.
Focus on your inhale as you open up your chest.
Now we bring in the whole spine.
Draw slow circles with your hands,
Your head,
All of them moving together.
Your spine is made of 24 moving vertebras.
Build to bend,
Twist,
Circle just like this.
Now the other way.
You may wonder what about the other 9 vertebras.
They are fused together at the bottom of your spine.
Spine to support your pelvic way.
Notice your breath without changing it yet.
What does it tell you about?
How you're holding this moment.
Twist to the right.
Towel,
Rices,
Towel,
Lures.
Try to follow this with your look.
If it's a burden on your neck,
You can just look straight.
Now notice if you are holding your breath.
This is a common habit when we stretch.
Now twist to the left.
Towel up.
Towel down.
Stay with your breath and notice.
If one side feels more familiar with this motion than the other.
Or Ask yourself,
Are both shoulders sharing this movement equally?
Bring your hands a little closer together on the towel or band.
Now lift your shoulders up and let them drop.
This is one of the simplest resets there is.
Up on the inhale and completely let go on the exhale.
The dropping motion acts as a physical cue for your body to relax.
Hold it here,
Open up your chest and pull your shoulder blades down and back.
Do not let them shock up toward your ears and avoid arching your lower back too.
This simple holding here counteracts the forward slouch from looking at screens.
Now bring the towel behind your neck,
Hold both ends and let it gently support you as you ease into a small backbend.
Neck relief.
This is a resting posture.
This is not a stretch to push into.
Let your neck feel held and supported.
And here comes my favorite one.
Reach right arm up and give your head a little hug.
A gentle side stretch.
On your neck on the left side.
Breathe into this pose.
Think of it as a gentle invitation,
Not a pull.
And now the other side.
Hug your head and feel that nice,
Delicious stretch on the right side of your neck.
Notice if this side opens differently than the other side.
Just stay curious.
Notice how your shoulders feel now compared to when we started.
That's not nothing.
That's your nervous system listening to you.
Thank you for practicing with me.
I'll see you next time.
Take care of you.
