Welcome in this neck and shoulder stretch session.
Today I've got a short but effective and really nice flow for you that will release your neck pain your upper body your shoulder pain and your back pain as well these stretches are really amazing to do in the morning in the evening or really any time during the day when you feel like a lot of stiffness in your upper body especially when you wake up and you feel very stiff neck this should feel really nice so let's begin just sitting comfortably can be on your glutes or on your heels Nice and straight spine.
Let's take three deep breaths.
Deeply inhale through your nose.
Fully exhale.
Inhale all the fresh air open through your belly,
Ribs,
And chest.
Exhale.
So tell you open and free.
One more time.
Inhale,
Expand.
Exhale.
Relax your body.
Remember that a lot of inner muscular tension is connected to the mental and emotional tension as well.
So I hope you can relax for this practice from this beautiful forest.
And let's start inhaling arms up.
Exhaling right arm all the way to the left.
Inhale here.
Exhale,
Stretch.
Inhale lift up exhale left arm to the right inhale lift and open the chest it's like you're trying to turn your chest up to the sky Exhale stretch.
Inhale up.
Axios stretch again.
With your right arm Now place this hand on the back of your neck,
Open through your right elbow.
Exhale,
Elbow to the knee.
Inhale,
Open.
Exhale,
Right elbow to your left knee.
Inhale,
Open.
Two more times like this.
Twisting and engaging the thoracic spine.
The upper body here.
One more time like this.
Stretch here.
Open,
Lifting up.
Stretch to the side.
And now stretch both of your arms to the side.
Place your hands down on the floor.
Inhale,
Straighten the back.
Exteriorly.
You know one more time straight Exhaly Lower down here.
Forehead down to the air Stretch through your side body,
Relax through your neck.
Inhale deeply.
Exhale completely.
Inhale,
Lift halfway up.
Walk your fingertips all the way to the other side to the right inhale straighten the body Exhale lower.
Inhale straight up.
Exhale lower,
Stretch here.
Don't lift your knees keeping the knees open.
Inhale.
Exhale,
Relax here,
Lower through your upper body,
Resting your head.
Inhale lift up stretch your left arm to the side and then left elbow all the way up to the side Exhale,
Elbow to the knee.
Inhale up and up.
Exhale,
Twisting down.
Inhale up two more times like this lifting the elbow up to the sky turning your chest up Stretch the arm up to the side again.
And lift your arms up.
Lovely place your hands now on the back of your neck inhale open the chest look up Exhale,
Elbows closer to each other,
Chin to chest and roll your back.
Inhale open and stretch.
Exhale and roll.
Inhale.
Exhale down.
Inhale up.
Exhale down stay here elbows close to each other very gently move your chin from left to right From left to right.
Feel the back of your neck stretching.
Feel the space.
In your neck here Inhale up.
Now exhale,
Right hand on your left ear.
Inhale,
Exhale,
Lower.
Remember,
Ear to the shoulder.
So now your right ear to your right shoulder and the opposite fingers,
The fingertips are pressing away.
Inhale,
Exhale,
Press.
Inhale.
Exopress.
Inhale,
Change the side,
Left ear to the left shoulder.
Inhale here.
And with your right fingertips pressing away.
So you feel the stretch all the way through the side here.
Inhale.
X.
Mosquitoes are really attacking.
Inhale.
EXCEL here Inhale up.
Exhale,
Keep both.
Hands like this so just forearms together parallel to the ceiling and very gently twisting your upper body so you're twisting from your waist from side to side.
Inhale,
Act.
Inhale,
Exhale.
When you go to the side,
Exhale.
When you're in the middle,
Inhale.
Let's do it for free.
Two.
One.
Let go shake your hands a little bit shake your shoulders And take a full big circle with your neck.
Three times to one direction and then turn to the oven Come back to center.
Inhale.
Lengthen your spine.
Exhale,
Twist your neck all the way to the left.
And look behind you,
Look behind your shoulder.
Inhale center.
Exhale twist behind the right.
Inhale here,
Exhale twist a little bit more.
One more time all the way to the left Inhale.
Exhale twist,
Look back.
Inhale.
Axial twist look back Come back to center.
And now I invite you to massage your ear.
So the bottom of your earlobs,
This part is really tense and it's very often connected to migraine.
And is often connected as well to the tension in the neck so when we massage the space sometimes even only 15,
20 or 30 seconds we are finding a little bit more ease.
In the upper body We are releasing tension.
So gently pulling down,
Massaging,
Pulling down.
Breathing here,
Inhale Exhale,
Release.
And now again,
Turn your neck all the way to the side.
Notice if your range of motion has changed.
If you can twist a little bit more right now.
Try it on both sides,
Two times on each side.
I can already feel how much The deeper I can go here and back to center all right from here let's go on handsome knees you And let's invite some movements of cat and cow.
Looking up on the inhale.
Rolling your back on the exhale but of course if this doesn't feel good for your breathing pattern you can try the other way Just engaging your spine.
Moving your neck here as well.
This is really,
Really nice.
Inhale up.
Exhale,
Turn back to child's pose.
Inhale,
Throw out your back.
And then hips to the back.
Two more times like that Inhale,
Back to center,
Hands and knees.
Lifting your left arm all the way to the side.
Exhale down.
Inhale right arm up Exhale down.
Maybe you can move your knees a little bit wider here if it feels more comfortable.
Inhale,
Left arm open up.
Lift and open.
Exhale bring it center inhale right arm up bring it down two more times on each side just opening the chest Opening your shoulders as well.
Next time you open on the left stay here.
Open,
Looking up as well.
Turn your head down,
Look down.
Inhale looking up Exhale,
Head down.
Look up.
One more time,
Head down.
Look up.
Move your arm all the way to the left now.
Adjust your legs,
Adjust your arms.
Twisting here in a poppy pose.
Holding here.
Hips on top of your knees.
Left cheek or left side of your face on the mat.
Let's hold here.
You can stay or you can also lift your right arm up or bring it on your lower back.
Hold it here opening through your right shoulder.
And through your left as well,
Stretching the left side,
Staying for 3 deep breaths.
And inhale,
Hand right hand down.
Lifting up and twist and left hand down Now your right arm inhale open up holding here and twist your neck up Exhale looking down.
Inhale look up and bow.
Chin up to the sky.
Exhale down.
One more time And exhale,
Move your right arm all the way to the left.
Adjust your body here.
You can stretch your left arm to the front.
Or you can lift it up here Or you can place it on your lower back.
Holding care.
Relaxing,
Stretching your right shoulder.
Opening through the left side as well.
Enjoy this beautiful stretch and breathe.
And slowly bring the hand down Inhale,
One more time,
Twist.
And exhale down exhale lift your hips up stretch your legs here and downward dog Move your neck a few times side to side.
And up and down Like yes and no.
Releasing all tension from the neck.
And from your shoulders down to the air.
Breathing deeply.
Exhale four.
Slowly lower down on your knees.
Inhale.
Exhale.
Lower down.
On your belly Extend the leg.
Inhale lifting up to cobra open through your chest Exhale lower down.
Inhale one more time and exhale move to child's pose rest your forehead down on the mat and maybe again move your forehead move your neck side to side Or just stay in stillness for the next three breaths.
Inhale,
Lifting up.
Arms around and stretch up to the sky.
Exhale,
Hands to heart.
And now I invite you for the last part of this practice,
Just placing your hands.
Your fingertips on your neck.
And just feel your neck.
Press.
In a gentle circular movements giving your neck some love.
Giving your neck some appreciation.
Relax the whole back of your neck.
Feel the tension releasing as you breathe deeply here.
And inhale open arms to both sides Exhale,
Bring them together.
Thank you.
Namaste.
