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A Zenbody practice · Nº 11

Tech neck relief

For whenever it fits. The longer neck session, with time for every angle.

10 movements · about 7 minutes · standing · no equipment

The sequence

1
Shoulder Rolls
30s
2
Chin Tuck
30s
3
Ear to Shoulder
60s left
4
Ear to Shoulder
60s right
5
Neck Rotation
30s left
6
Neck Rotation
30s right
7
Chin to Chest
30s
8
Diagonal Neck Stretch
45s left
9
Diagonal Neck Stretch
45s right
10
Chest Opener
60s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Chin Tuck, standing position

Chin Tuck

30s

Slide your chin straight back. Keep your eyes level.

  1. Stand tall with your shoulders relaxed and your arms loose.
  2. Look straight ahead and keep your eyes level.
  3. Slide your chin straight back, as though making a double chin.
  4. Hold there, then release slowly.
Where you feel itBase of the skullBack of the neck

Easier: Lie on your back with your head on the floor so you can feel the movement against something. Rest two fingers on your chin and guide it back gently.

Ear to Shoulder, standing position

Ear to Shoulder

45s each side

Drop one ear toward your shoulder. Let the other shoulder fall.

  1. Stand or sit tall, facing straight ahead.
  2. Lower your right ear toward your right shoulder.
  3. Let your left shoulder drop away from your ear.
  4. Breathe, and let the weight of your head do the rest.
Where you feel itSide of the neckTop of the shoulder

Easier: Rest your right hand lightly on your head for a little more weight. Hold the edge of your chair with the opposite hand to keep that shoulder down.

Neck Rotation, standing position

Neck Rotation

30s each side

Turn to look over your shoulder. Easy does it.

  1. Sit or stand tall, shoulders relaxed.
  2. Turn your head slowly to one side, as if looking over your shoulder.
  3. Stop where it feels easy and settle there.
  4. Keep your chin level the whole way around.
Where you feel itSide of the neck

Easier: Shorten the turn on a stiff day. Works seated exactly the same.

Chin to Chest, standing position

Chin to Chest

30s

Let your chin drop toward your chest. Let it hang.

  1. Sit or stand tall, shoulders relaxed and low.
  2. Let your chin drop toward your chest.
  3. Let the weight of your head do the work.
  4. Keep breathing, and let the back of the neck soften.
Where you feel itBack of the neckTop of the upper back

Easier: Rest your hands lightly on the back of your head for a little more weight. Works seated exactly the same.

Diagonal Neck Stretch, standing position

Diagonal Neck Stretch

45s each side

Turn your nose toward your armpit, then look down.

  1. Stand or sit tall with your shoulders level.
  2. Turn your head about halfway toward your right shoulder.
  3. Drop your chin down toward your right armpit.
  4. Rest your right hand on the back of your head and let it hang there.
Where you feel itBack of the neckTop of the shoulder blade

Easier: Skip the hand and use the weight of your head alone. Reach your free hand down toward the floor to keep that shoulder from riding up.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

More practices

Ankle reset

Balance work, not just stretching.

about 8 min · 11 movements · standing

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 14 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 7 min · 9 movements · kneeling to floor

All twenty practices

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Tech neck relief · 7 min