Stress can manifest itself as involuntary, chronic muscle tension around the nape, neck and jaws. Many people unknowingly clench their jaws even while sleeping. When we add to this the “texting neck”, that is, the unnatural tilting of the head forward to get a better look at the screen of the cell phone and the forward-leaning posture while working at the desk, it turns out that we constantly put our neck under enormous strain. It happens that the tension in the muscles of the neck and neck triggers migraines. The sequence below is an excellent way to release tension from this area of the body.
You can perform the following set of exercises in any sitting position that is comfortable, including sitting in a chair or, if you prefer, standing. It is important not to lean your back against anything and keep your spine slightly elongated while exercising.
Jaws
- Make the largest and most accurate circles with the lower jaw in the horizontal plane, that is, up – right – down – left. Make 5 circles clockwise, 5 counterclockwise.
- Now change the plane to vertical: the lower jaw will move: up – forward – down – backward. Make 5 circles and change direction: move the lower jaw forward, lift it up, pull it back and lower it down. Repeat 5 times.
- The roaring lion pose: breathe in, clench your eyes and jaws, bring all the muscles towards the nose. On the exhale, open your eyes, open your mouth wide, and extend your tongue far over your chin. Relax your facial muscles.
Neck Side Stretch
- Visit your right arm to the side, raise it to the level of your right shoulder.
- Let the left ear drop towards the left shoulder. The head should be heavy and relaxed.
- Slowly begin lowering your right arm towards the floor, keeping it stretched. The tips of the fingers are active, as if they are reaching as far ahead as possible. The hand movement is very slow: you want to find a place where you feel the stretching on the side of your neck and possibly even in the shoulder itself.
- It is up to you to decide where to place your hand: you can move it slightly forward or backward, or let your chin roll a little towards your chest.
- Once you find the place that gives you the best stretching (intense but pain-free), stay still for 3 breaths.
- Slowly roll your head forward and lift it up.
- Repeat the same on the other side.
- After the exercise is finished, you can lower your chin towards your chest and with your relaxed, heavy head, draw semicircles in the air from the right shoulder to the left arm and back again. When the head is in the center again, slowly lift it up.
Neck back stretch
- Making sure only the neck moves (not the rest of the spine), let your chin drop down towards your chest.
- Place your clasped hands on the back of your head. Don’t press down and don’t pull your head down! Feel the sheer weight of your hands slowly pull the back of your neck, and perhaps the fascia running all the way down your back.
- Release your hands and inhale slowly, raise your head up.
ATTENTION! If you have degenerative changes in the cervical spine, consult your doctor if you can do this exercise!
Swan neck
- Keep your head straight.
- Try to pull your chin towards the neck without lowering it, as if pressing the chin towards the cervical spine. This traffic is minimal. Stay for 2-3 seconds and relax your chin.
- Repeat 3 times. You will feel that with each movement of your chin towards the back of your neck, the sides of your neck lengthen.
- You can end the whole series of exercises by turning your head to the right (looking behind your right shoulder), left (looking behind your left shoulder), and back inside.
To better deal with stress and tension, you should also think about caring for your body, taking a warm bath and using delicate, natural accessories and cosmetics by Tadé Pays du Levant. The offer includes, for example, a washing glove made of goat hair, Luffa plant sponge, a heart-shaped stone for massage or a whole range of Aleppo olive-laurel soaps.