Do you feel your shoulders crouching forward? A bit of forward head carriage maybe? Whether you work at at desk all day like me or you find yourself slumped over your iPhone, I’m sure you’ve experienced what many call “Tech Neck”
I’ve been feeling this a lot lately and have been coming home with stiff shoulders and a neck that just feels tight. If that’s you too, I thought I’d just share some of my go-to techniques to help alleviate and break up that tension.
1. Suboccipital release with block
One of my favorite techniques to use after a long day staring at a computer! The suboccipital muscles support the head throughout the day and are often a place we feel tension and stress. Simply lay on a block and feel the skin behind the head be a little taught. Stay there a few breaths. If you want more, slowly look from left to right. Stay in any place that has additional tension. A few minutes a day can help alleviate that tech neck feeling!
2. Shoulder rolls
Simple and easy to do anytime, especially when seated. This helps alleviate tension through the head, neck and shoulders. Allowing movement to help stiff joints find mobility and break up tension.
3. Nerve flossing
Here we’re simply trying to “glide” nerves past each other. This technique helps mobilize tense or irritated nerves. Check out this quick video of an easy nerve flossing technique. Bring your hand up as if you had a serving tray on the hand. Place your head in your hand, then move the head the opposite dirction as you extend the arm out. Move at a controlled pace and switch after about 8-10 reps. After both sides, just take some to noitce any subtle shifts. This is one you won't tend to fell a lot of sensation in, that's ok, we're not chasing sensation. :)
I tend to ebb and flow through these 3 techniques but if you have more time the Shoulders, Head and Neck myofascial release class is perfect to add to the routine too.
A few classes that launched just last Sunday. A power yoga class and a restorative/gentle class.
This is a playful class that explores the shapes of bear and crow pose. The sequences will build on each other as you warm up you’ll have options for varying arm balancing postures.
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Ease slowly and gently into your day with this waken and restore class. The class will be a combination of gentle and restorative yoga giving you the chance to start anew.
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Still haven’t joined us online? Try your FREE risk-free 5-day trial now. Or get access to a FREE 60-minute Power Yoga Detox class.
I’m working on an in person event that will be announced soon! If you’re in the Lodi, CA area, I would love to see you. Details to come soon!
As always, thank you for sharing your energy with me.
Lorraine Wilson
the district yoga