A Desk-Friendly Sequence to Release Neck and Shoulder Tension

Many of us hold tension in our necks, shoulders, and upper back. The good news is that with about 10 minutes of focused attention, we can relieve some of this tension. Here is a short flow designed to release physical stress in the upper body.

1. Begin by sitting in a chair with your ankles under your knees and your shoulders over your hips. To reduce stimuli and tune into your breath, close your eyes or soften your gaze. Take 3-5 breaths, focusing on inhaling completely, and exhaling completely.

2. Lean your left ear toward your left shoulder. Place your right fingertips on your right jawline, and press gently into the skin there. Continue to gently press as you pull your fingers down the side of your neck, ending just below the right collarbone. When you reach the collarbone, lift your chin slightly higher. Breathe here for 2-5 breaths.

3. Next, place your left hand on your right ear. Use your left arm to cradle your head, and your left hand to gently guide the head toward the left. If you like, allow your right hand to fall to your lap. Stay here for about 2-5 breaths.

4. Repeat steps 2 and 3 on the opposite side, then return to a neutral seated position.

5. Reach your hands in front of you. Interlace your fingers and press your palms away. If this feels uncomfortably tight for your shoulders, bend your elbows a bit. Sit up tall and draw your belly button toward your spine to help engage your low abdominal muscles. This will give you a more stable seat as you reach your palms toward the ceiling. Maintain connection with both sitting bones to the chair; arch your palms toward the left for 2-5 breaths and then toward the right for 2-5 breaths. Return to center.

6. Reach your right hand under your left arm to touch your left shoulder blades. Now, reach your left hand toward your right shoulder. Your left elbow will rest atop your right elbow or thereabouts. Press your fingers into the back of your shoulders and, at the same time, draw your elbows downward. Look for a stretch along the upper back and the sides of your shoulders as well. Stay here for 2-5 breaths.

7. Make eagle arms in the arms by releasing your hands from your shoulders, and bringing either the backs of the hands to touch, or the palms to touch. To touch the palms, the right wrist will wind in front of the left. Lift your elbows to chin height, and take your thumbs about two three inches away from your face. Stay for 2-5 breaths. If this pose feels uncomfortably tight for your shoulders, skip the eagle arms and repeat step 6 instead.

8. Repeat step 6 on the opposite side. If you did eagle arms, repeat step 7, too. Return to a neutral seat.

9. Reach your right hand to your outer left knee or thigh. Bring your left hand to the small of your back. Look toward your left shoulder, being mindful not to shrug your shoulders into your ears. If this position feels comfortable and you’d like a deeper stretch in your chest and upper back, extend your left fingertips straight behind you. Stay for 2-5 breaths. Repeat on the other side, then return to a neutral seated position.

10. Before you return to your day, take another few breaths to recenter. Nourish your body with these inhalations and exhalations and give thanks for this pocket of time in your day.

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