Welcome to this practice to stretch and release tension from the neck and shoulders.
Make sure that you're sitting comfortably with the spine straight.
If it feels uncomfortable for you to sit upright,
Take some support for yourself,
Perhaps sitting onto or leaning against a cushion.
And make sure that your shoulders are relaxed,
So that there's some space around your neck and head.
We're going to begin with some neck stretches.
So start with your head in a neutral forward-facing position.
And now as you exhale,
Drop your chin towards your chest,
So you feel the stretch on the back of your neck.
Inhale to lift your head and drop the head backwards to stretch the front of the neck.
We'll do this movement a few more times.
Exhale the chin to the chest.
Inhale to drop the head back.
Now bring your head back to a neutral position and we're going to stretch the sides of the neck.
So keeping your shoulders still,
Exhale to drop the right ear towards the right shoulder,
So that you feel a stretch through the left side of the neck.
Inhale the head back to the centre.
Exhale the left ear to the left shoulder,
Stretching the right side of the neck.
Inhale back to the centre.
Repeat this a few more times,
Exhaling the ear to the shoulder and inhaling back to the centre.
Bring your head back to neutral.
This time we're going to turn the head.
So as you exhale,
Turn the head to look over your right shoulder,
Keeping your back still so that the movement only comes from your neck.
Take your eyes as far to the right as they'll go.
Inhale to bring the head back to the centre.
And exhale to look over your left shoulder.
Take the eyes to the left.
Inhale back to the centre.
Repeat this several more times,
Exhaling to look over the shoulder,
Inhaling back to the centre.
And bring your head back to the centre.
And let's move the shoulders now.
Take your hands onto the shoulders and make some big circles with your elbows,
Moving into the shoulder joints,
Releasing any tension.
And now circle in the opposite direction.
And release the arms and relax the shoulders.
Take a few breaths here to observe how your body's feeling,
How your neck and shoulders are feeling.
And this brings us to the end of the practice for today.
Thank you for joining me.
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