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 side.
Notice which side carries more pain,
Tension and resistance.
Return your head back to center.
At the end of the practice,
We will retest this movement.
We're going to move into an I 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.
And we're going to move in to 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.
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,
Hup your chin,
Forming that double chin.
Face remains parallel to the wall.
Inhale,
Relax.
Exhale,
Tuck.
Inhale,
Relax.
Exhale,
Tap.
Inhale,
Relax.
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 tap.
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 nose.
A movement so small,
Yet so powerful.
Every time you tap.
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.
Talk to your chin.
And hold it in this position.
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 center.
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 center.
Most people will find that the pain,
Restriction and tension.
Has reduced dramatically.
Thank you so much for practicing with me.
