Lie on a Block, Release Your Neck
Happy Tranquility Thursday, Overwhelmed Yogis.
This is one of my all-time favorite self-massage and therapeutic poses, a great antidote for text/phone/computer head (which I think we all have these days).
You will need yoga block or a large hardcover book. Whatever you used for last week’s low back tension relief exercise might work again here. However, if you are very stiff in your upper back and neck, a thinner book might be preferable to a yoga block.
Before you begin, use your fingers to find your occiput, the very base of your skull/top of your neck where most likely the little muscles are quite tight. The key is to place the top edge of the block/book along this occipital ridge. The bottom edge will therefore land somewhere in your mid-back.
You can position the block first, and then hold onto it as you lie down to keep it in place. Or you can lie down first, and then maneuver yourself into this setup. Then gently move your head side to side.
A few tips:
♥️ If this is painful, try it with a thinner book or prop.
💙 Your arms have options. They can be outstretched by your sides if bending them up into a cactus position doesn’t feel right. Or you can move dynamically from a cactus to stretch your arms overhead and back.
💜 This is a mini-backbend, but try not to flare the ribs.
💛 Make sure you can breathe smoothly throughout, and especially focus on the release of the exhale.
Stay for anywhere from 30 seconds to a few minutes, whatever feels right to your body. Your legs can be in any comfortable position.
If you try this exercise, I’d love to hear how it feels. And if you have the time and would like some additional neck release today, check out: