Neck Pain Relief

Your eyes, neck, and nervous system are deeply linked. When you spend long periods focusing on screens, your gaze becomes fixed, signaling your brain to keep the neck muscles tight and protective. Over time, this leads to overworked muscles at the back of the neck and weak deep stabilisers at the front. In this practice, you’ll use gentle eye movements to interrupt that pattern and tell your nervous system it’s safe to relax. As the tension softens, you’ll activate the deep neck flexors with simple chin tuck movements to restore support and alignment. Remember, the body takes time to heal. Expect a 5-10% reduction in pain with each repetition and practice daily to reduce pain, improve posture, and create lasting change. Please note that the 10 minute version of this track is available. It's called '10 Minute Neck Pain Relief' and can be used when you are short on time and energy.

Transcript

We're going to begin by testing our neck range of motion. Turn your head to the left and assess how far you can turn your head before meeting any resistance, Pain or tension. Note this, Then turn your head to the right. Compare the sides, Notice which side carries more pain, Tension and resistance. Return your head back to centre. At the end of the practice, We will retest this movement. Half close your eyes, Soften your gaze. Bring your attention to your breath. As you inhale, Push your diaphragm downward. Allow your belly to expand to the front and side. Soften your abdomen completely. We're going to move into an eye sequence. Keeping your entire body still, Move just your eyes to the top of your vision. Deep breaths. Now move your eyes down to the bottom of your vision. Move your eyes to the left and to the right. We're going to begin moving our eyes in time with the breath. We are going to hold each of these positions up, Down, Left and right for one inhale and exhale. We will begin in three, Two, One. Eyes up, Inhale, Exhale. Eyes down, Inhale, Exhale. Eyes left, Inhale, Exhale. Eyes right, Inhale, Exhale. Again, Eyes up, Inhale, Exhale. Eyes down, Inhale, Exhale. Eyes left, Inhale, Exhale. Eyes right, Inhale, Exhale. And bring your eyes back to the center. Eyes sleepy, Gaze soft. You may feel like you want to sigh or yawn. These are signs that your nervous system is down-regulating into that rest and digest mode. And we're going to move into the chin tuck movement. Keeping your face parallel with the wall in front of you, Simply shift your entire face backwards, Forming a double chin. Hold it here. Feel the activation of the deep neck flexors. You should feel that activation through the front of your throat. You will also feel a slight stretch through the back of your neck, Right through those tiny suboccipital muscles that attach from the base of your skull to your neck. Get a feeling for this movement. And now relax. We're going to begin moving with our breath. Take a deep inhale. And as you exhale, Tuck your chin, Forming that double chin. Face remains parallel to the wall. Inhale, Relax. Exhale, Tuck. Inhale, Relax. Exhale, Tuck. Inhale, Relax. Exhale, Tuck. Close down your eyes and continue breathing and moving, Everything in sync. Relax with every inhale and tuck strongly with every exhale. Focus on isolating the sensations through the muscles in your neck. As you tuck, Feel the strength of your deep flexor muscles at the front of the neck. And feel the stretch of the tight muscles at the back of your neck. A movement so small, Yet so powerful. Every time you tuck, You are opening up the spaces between the bones of your neck, Allowing more room for your nerves to exit out and travel down into your shoulders, Arms and fingers. And last one. Exhale, Tuck your chin and hold it in this position. Holding your chin tuck, Very slowly, You're going to point your chin towards your right armpit, Tilting the head, Holding the tuck. And now slowly move your chin back to centre, Holding the tuck and point it to the left armpit. And slowly start to move your chin from the right armpit to the left. Breathing deeply, Moving slowly. And feel the different sensations this causes in your neck. You may feel a more intense stretch on one side than the other. Simply note any imbalances. As you repeat this practice daily, You'll find that the imbalances will clear up on their own. And last one. Holding the chin tuck and tilting your chin from side to side. Enjoy this movement. Last one. Bring your head back to centre. And release the chin tuck. Let your spine settle back into its neutral position. And notice how it's easier to hold your neck and shoulders in good posture. Now keeping your eyes open or closed. Shift your eyes only all the way to the left side. Breathe deeply as you hold this position of your eyes. See if you can look behind you, Exploring the very periphery of your vision. Let yourself sigh or yawn. And now shift your eyes all the way to the right. Hold them here. Deep breaths. Eyes heavy. And bring your eyes back to centre. Deep inhale. And exhale. Exhale all the remaining tension out of your mouth. Feel your shoulders drop. And again, Inhale. Exhale out of your mouth. And last one. Exhale all the way out. Now we're going to retest the range of motion of your neck and see if there are any changes. Turn your head to the left. And notice how this feels compared to when you began the practice. And turn your head to the right. And back to centre. Most people will find that the pain, Restriction and tension has reduced dramatically. Thank you so much for practicing with me.

Reviews

Hello beautiful 🌺🍊🍎🌷🍡Thank so much for the wonderful practice 🫶🏼🎏my neck tension is melting like chocolate in the sunshine 🫶🏼much love 🕉️Namaste