Hi, I'm Michelle, and today I'm going to take you through a short routine of neck
and shoulder exercises to help you release any tension through your neck and shoulder muscles.
Now, before we start, remember that you can pause the video at any time if you'd like to hold your
stretches for longer and also to just take your stretches to the point of discomfort, never take
the stretches to the point of pain. Alright, let's get started at home where you are. Let's start
with some nice deep breaths and shoulder rolls. Breathing in, bring the shoulders right forward,
shoulders up towards your ears, and breathing out and take the shoulders down. And let's repeat that
again, breathing in and shoulders up towards your ears, and breathing out, and now take them down.
We're going to start with just some changes to the chest so just slowly breathing in,
and breathing out, guide your chin down towards your chest, and notice the stretch in through the
back of your neck. And let's repeat that this time, you can use a little bit of overpressure
with your hands if you'd like to breathing in, and breathing out, bring the hands up over the
top and chin down towards the chest. Just a gentle stretch through the back of the neck
and just gentle finger pressure on the back of the head. And let's release and bring the arms down.
Now stay nice and tall. Our first stretches through our first side neck stretch is through the
left side of the neck. Take the right ear to the right shoulder. Now if you're sitting in a chair,
you can hold on underneath the base of the chair, which I'm doing here,
and you can bring the fingers over the top, and add a little bit of overpressure if you'd
like to the stretches down through the side of the neck, and to the shoulder,
it's really important that you keep that shoulder down that left shoulder down,
and it's released. Let's do the same thing on the other side. So we're going to repeat that again,
taking the left ear to the left shoulder, taking the ear across to the shoulder, keeping the right
shoulder down and if you'd like to bring the fingertips over the top of the head. And again,
just feeling that stretch through the side of the neck, right side of the neck. Good, and
it's really slowly and come we're going to go nose around towards our right armpit. Now, once you've
turned around, lower the nose slowly down towards the right armpit. Left hand goes underneath the
base of the chair, right hand comes up, fingertips over the top and a gentle little overpressure
again using the fingers if you choose to. And this time you'll feel the stretch more into the back of
the neck not so much more the side of the neck can relaxing the breathing and sitting nice and
tall. And we're going to repeat that on the other side, turning right around over the left shoulder,
nose down towards the left armpit, left hand comes up and guiding the nose down just gently
and filling the stretch through the right side of the back of the neck. And slowly release.
Let's just do some shoulder rolls forward, up, back and then you can repeat that again if you'd
like to at home just to take the tension out of your neck and shoulders. Before we do our last
stretch for our neck and shoulders. We're going to look around to the middle of the right leg
coming down so you guys is going directly down to the middle of your right thigh. Bring their
hand left hand behind slightly underneath the chair and looking down, fingertips over the top
and stretch down and this time you're stretching directly into that left shoulder blade. This is a
really nice stretch if you have headaches as well with your neck discomfort, and slowly release,
and finishing up on the other side right hand underneath the chair. Take this handle
a little bit behind the the back as well. Goes around over the left. Fine looking down to the
middle of the thigh and stretching down, and let's release slowly, and coming up. So finishing off,
link your fingers together. Roll your shoulders right forward and bring your chin down towards
your chest so that you're really filling a stretch between your shoulder blades and the
back up the shoulders as well as the back of the neck. And now linking the fingers,
and hands out behind the body, and you're reaching away. So you pressing down, lift the chest, chin
down towards your chest, really opening up through your chest and shoulders, and bring the arms down
slowly. Okay, nice big shoulder roll. Forward, up, back and around, releasing any remaining tension,
rectify your posture, lift through the crown of your head, relax down through the shoulders.
I really hope you've enjoyed that video today and thank you
so much for watching. If you'd like future videos,
you can subscribe below and I look forward to exercising with you again soon. Bye for today.