Hi, I'm Michelle and today I'm going to show you some nice exercise a little routine to help
you relax your neck and shoulders if you've been working hard and your neck and shoulder area are
feeling tight and uncomfortable. So let's start with some deep breathing exercises. We're going
to do some shoulder rolls, I'd like you to breathe in, roll your shoulders forward, and breathe out,
and shoulders are back and down. Let's repeat that again. Breathing in, shoulders forward, and
breathing out, and slowly take them down. Putting out any tension in your shoulders, breathing
in , and coming back, out and down. Remembering all these exercises should feel gentle,
you shouldn't feel any discomfort throughout the exercises. If you do, I'd like you to stop.
Okay, we're going to start with taking our hands underneath the seat of our chair so you can take
hold of underneath feet of your office chair. Going to take the ear across to one side. So
this is going to stretch down through the side of your neck and into your shoulder. Important thing
is to keep this shoulder down. To keep that shoulder down, keep the nose facing forward
and just relaxing your breath. Breathing in and out and coming back up, and same thing
on either side for taking hold of underneath the chair, and that's to keep your shoulder
down. Muscles are like a rubber band stretching trapezius muscles from the neck through to the
shoulder. But trying to link them out gently, just taking the stretch through the point where you
feel the muscle stretching, and no further, and let's leave that up slowly, and back to center.
Now with your hand both underneath the base of the chair, I'd like you to turn your gaze around and
you're looking down to the middle part of your thigh. Now the hand on the same side of that
fight comes up and just your fingertips come over the top of the back of your head and guide your
nose down. Now this stretch is further back into the back of the top of the shoulder blade. Keep
the other arm down. Keep that shoulder down as you gently bring your nose down and again
remembering to breathe out with the stretch. You can hold these stretches for as long as you like,
and release, and let go, and again repeat the same stretch on the other side. The hand down again
underneath the chair. Bringing the other hand up again just using your fingertips and looking down
just towards the middle part of the thigh in the groin. Guys down and again fitting that stretch
down through the back of the neck and into the shoulder blade on that side just taking it slowly,
gentle over pressure and coming back up. Bringing the head around with stretching through the back
of the neck now just taking the chin down towards the chest. Straight down and back,
and this time we're going to use our hands. Fingertips behind the back of the head, breathing
in breathe out as you guide the chin down towards your chest. And that stretching through the lower
part of the back of the neck and maybe even the upper back. Again, just holding that gently,
gentle pressure with your fingertips, and gently releasing. And last one is position
being the elbows close together were stretching more to the top of the neck now underneath the
base of the skull for elbows a close little chin tack and a little tilt forward. And this
time you'll feel that stretch higher up in the back of the neck and into the the base of your
skull. And again, just that gentle pressure with your fingertips and let's release and coming down.
Last stretch coming up, we're just going to turn the head to look over the shoulder. You can bring
the hand up and just with your fingers, just gently over press if you'd like to, and release
on the other side. Taking the hit around gentle over first if you'd like to just fingers for the
palm of the hand on, and the legs down little up. Take me down in front of the body. Don't go
up and behind. Just keep the head coming forward, and across, and back to center. We'll finish off
with a nice deep breath. Let's roll the shoulders forward, shoulders up. Breathing in, breathing
out, back and around. And one more time, breathing in, lift up, and breathing out, and take it down.
Now I hope that little routine has helped you to relax and unwind for your neck and
your shoulders. If you'd like some more exercises for your upper back,
just subscribe below. I've really enjoyed exercising with you again today. Bye for now.