| Do you spend a large portion of your day at work | | | | between your shoulders and ears. Repeat 5 - 10 times. |
| using a computer? After working for a period of time, | | | | 3. Arm Circles - Gently rest your fingertips on your |
| how do you feel when you get up to take a break? If | | | | shoulders. Inhale and bring your elbows together in |
| you stand up to take a break or go to another | | | | front of your chest. Keep your elbows together; lift |
| meeting, how does your body feel? Do you feel alert, | | | | them up as high as possible. Draw them back, and |
| energised and agile or does your body ache? | | | | lower them behind you. Breathe out, squeeze your |
| Most likely, when you stand up, your neck and | | | | shoulder blades together, lower your elbows as far as |
| shoulders feels stiff and sore, or your lower back is | | | | possible, and bring them forward and together. |
| painful and tight. When your neck is sore, stiff or tense | | | | 4. Neck Stretches - Inhale and as you exhale, slowly |
| it is hard for you to concentrate and focus on your | | | | turn your head to look over your right shoulder. Keep |
| work. Sometimes the pain is so bad, your shoulders | | | | your chin level. Inhale and as you exhale turn your head |
| start to ache and you it is painful for you to do simple | | | | back to the centre. Repeat to your left shoulder. |
| every day tasks. Yoga offers you an easy and | | | | Repeat this sequence 3 - 5 times in each direction. |
| effective way to reduce neck pain and release | | | | 5. Chin to Chest - Inhale as you look forward. Exhale |
| shoulder tension. Your neck and shoulders are prone | | | | and lower your chin towards your chest. Inhale as you |
| to tension build-up, especially if you have a stressful | | | | raise your head to look forward. Exhale rise your chin |
| and demanding work schedule. Gentle yoga exercises | | | | up towards the ceiling, stay within your comfort zone. |
| help to release tension from your muscular and | | | | Inhale; return your head back to the centre. Repeat 3 - |
| nervous system. | | | | 5 times in each direction. |
| Yoga Sequence To Reduce Neck And Shoulder | | | | 6. Chin to Chest %2B Funny Faces - Repeat exercise |
| Tension | | | | 5, but this time when you tip your chin up towards the |
| The following easy to follow yoga sequence can be | | | | ceiling make a funny face, stick out your tongue and |
| used anytime during your day, particularly when the | | | | pretend to chew gum. Make lots of funny faces! Relax |
| pressure is on. Please consult your doctor before | | | | your face and return your head to the centre. Repeat |
| undertaking any exercise, especially if you suffer from | | | | 3 - 5 times. |
| any form of back or neck pain. Always listen to your | | | | 7. Stretching Your Neck Sideways - Sitting |
| body and treat your body with respect and care. As | | | | comfortably, lengthen your spine and relax your |
| you practice this sequence remember to take your | | | | shoulders. Take your right hand up and over your |
| time to breathe slowly, fully and deeply, through your | | | | head, and place it just above your left ear. Gently |
| nose Aim to do each yoga exercise 5 - 10 times and | | | | stretch your right arm down the side of your body. |
| where necessary, repeat on the opposite side. | | | | Stay focused on your breath. Allow your head, neck, |
| | | | shoulders arms to relax as your breathe deeply into |
| 1. Shoulder Circling - Sitting or standing comfortably | | | | the stretch. Hold for 5 - 10 rounds of deep breathing. |
| circle your shoulders gently forwards 5 - 10 times, right | | | | To come out of the stretch, lower your arm and return |
| side then left side and then together. Next circle them | | | | your head to the centre. Relax and repeat on the |
| gently backwards. | | | | opposite side. if you suffer from neck pain and stiff |
| 2. Shoulder Shrugs - Breathe in and slowly lift your | | | | shoulders, this easy yoga sequence is ideal to gently |
| shoulders up towards your ears. Exhale and squeeze | | | | release shoulder and neck tension. The gentle yoga |
| your shoulder blades together as you draw your | | | | exercises will help to ease stiffness and soreness in |
| shoulders down as far as they will go. Beware of the | | | | your neck. Practice them during your day and before |
| lovely stretch and opening of the front of your upper | | | | going to bed. You will feel calm and relaxed. |
| chest as you breathe out and try to create space | | | | |