Welcome to shoulder release.
This is your time to relax your shoulders.
Shoulder blades.
And your upper back.
After long sitting.
On a desk or on the computer.
To release the tension.
And to get more ease.
And the shoulders.
You can do all the following.
Movements on a chair.
But also on the ground.
So find your comfortable position now.
Let's begin.
Take a deep breath in.
And then exhale out from a soft mouth.
With your inhale,
You bring your shoulders up to the ears.
Hold the breath in,
Feel the tension for a moment.
And then exhale,
Release the shoulders,
Shoulder blades sinking down.
Inhale to lift your shoulders up.
Feel the tension.
Hold your breath.
And exhale,
Releasing all the tension down to the ground.
Then bring both hands on your shoulders.
Going to circle with the elbows here,
So you bring your elbows down.
Try to touch them as low as possible and then bring them as high as possible all the way up.
And then exhale,
Bring your elbows back and imagine that you could touch your elbows behind your head.
Keep circling,
Touching.
Lifting up.
Moving all the way back.
And down.
And then reverse the circle all the way back.
Try to touch your elbows behind you.
And all the way up in front of you.
And all the way down.
Let your breath flow.
Let the rest of the body relax.
Especially your face muscles.
One more big circle.
And then bring your hands down.
Bring your right hand now behind your shoulder blade.
The back of the head is touching your lower arm.
Left hand to your elbow.
Then start by lengthening and pushing your right elbow up towards the sky,
Towards the ceiling.
Starting to circle here,
Describing circles.
With your elbow.
Towards the ceiling.
Each circle.
An inhale and an exhale.
All your upper body circles.
And reverse the direction.
Keep the length,
Keep pushing your elbow up,
Up,
Up.
Creating space.
To one more circle.
Then stay in the centre,
Push your palms away,
Fingertips lifting up towards your ears.
And then circle your hands around,
Lift your palms up,
Lift your heart,
Lift your eyes.
On the exhale,
Cross the right arm over the left.
Bring your hands to your shoulder blades as if you want to hug yourself.
Round your spine.
On the inhale,
You lift,
Open your arms.
Lift your chest.
And exhale,
Bring your left hand,
Left arm over the right.
And then open again.
Now your left hand comes in between your shoulder blades,
Right hand on the elbow.
Reaching up,
Lengthening from the left side of your body.
Back of the head is moving towards your lower arm.
And start to circle your upper body.
Breath is flowing.
Reverse the circle.
Keep pushing your elbow up towards the ceiling,
Creating tension.
Space and length.
One more circle,
Stay in the center.
Push the palms away.
A lot of strength here in the arms and then circle the palms up.
Lift the chest,
Bring your right arm over the left.
And round your spine.
Then stretch your back.
Keep your hands holding your shoulder blades now and just scribe.
A figure of 8.
With your elbows.
Shoulders.
Shoulder blades.
Let your head follow in the direction.
And then reverse to the other direction figure of 8.
Noticing everything what you can feel here in the shoulders,
Shoulder blades.
Come back to the center,
Open your arms wide,
Lift your heart.
Remembering your left arm over the right,
Round your spine.
Keep holding your shoulder blades while you lift up and stretch your back.
And then also here figure of eight with your shoulders,
Upper body.
Let your head relax,
Follow into the movement.
Reverse to the other direction,
Figure of eight.
Feel everything.
What is to feel?
And come back to the center.
Open your arms,
Lift your heart.
Take a deep breath in here and then exhale.
Stay nice and tall while you relax your arms on your legs.
And then just feel how.
Thank you very much for joining me.
