It’s that special time of year! Everything is getting more exciting and eventful, but at the same time stress is creeping in and the anxiety levels can reach all time highs; and where can this tension often present itself? In our neck and shoulders, causing us pain, tightness and tensity.

With the inevitability of increased sugar and alcohol causing reduced sleep, we’ve decided to share some simple ways to bring the relaxation back into our bodies, taking us back towards balance and helping us look after ourselves during this silly season.

1. Tension Releasing Neck Stretches

  1. Sitting in a comfortable position
  2. Bring one hand above the head and onto the opposite ear – on an exhale, use that hand to gently draw the head towards the shoulder and feel a deep stretch along the side of the neck.
  3. Be sure to repeat on the other side.
  4. Placing a hand on the back of the head, take an inhale and on the exhale, gently draw the chin towards the armpit of the raised arm – the stretch should be felt from the base of the skull towards the shoulder blade.
  5. Repeat on the other side.
  6. At the back of the head, interlace both hands and on an exhale, bring the chin to the chest and feel a stretch all along the back of the neck

2. Relaxation Enhancing Movements

  1. On an inhale, tightly squeeze the shoulders up to ears, hold for a moment and release on your exhale.
  2. Roll shoulders up to the ears and then back and down, drawing the shoulder blades together; repeat in the opposite direction, going back and up.
  3. Extend arms out to the side and bend the elbows, creating a cactus shape. Tightly squeeze the shoulder blades together, chest reaching forward, hold and then release.

3. Shoulder Opening Poses

Puppy pose with a bolster:

  1. Begin kneeling, ensure hips are over knees
  2. Bring hands together and bend elbows onto a bolster
  3. On an exhale let chest and armpits draw down to mat and rest hands together on the back of your head.

Cow face arms with a strap:

  1. Begin in a comfortable seated position
  2. Holding a strap in one hand, extend that arm above and bend at the elbow, bringing the hand down your back
  3. Extend other arm out to the side, bend elbow down and move arm behind the back and grab the other end of the strap.
  4. Encourage arms to draw back to keep chest open

Supported Broken wing:

  1. From a supine position, extend one arm directly out inline with the shoulder
  2. With the other hand on the mat, gently use that hand to peel that side of the body away from the mat, bending the top leg behind the lower knee and resting the foot on floor.
  3. Use a bolster to add support under the head and lifted side of the body

Do make sure that with each of the actions provided, you go into the movement gently, mindfully and with care, only going to appropriate depths and limits for your body. In doing so, you’ll reap the maximum benefits and enjoy soaking up that relaxed and refreshed feeling that comes with physically letting go of built up tension. Most importantly, you will be able to enjoy this special time of year to its fullest!