Hi I'm Michelle and welcome to pelvic exercises. Today I'm going to take you through some neck
exercises to help you take tension out of your neck muscles relax your neck and shoulders. So
these exercises should feel really comfortable they shouldn't cause you any discomfort at all
throughout the little series that we're about to start with. So first of all I'd like you to sit
nice and tall where you are. You can be sitting to do these exercises. Think tall, lift the crown
of your head towards the ceiling, shoulders are back and down and relaxed and let's start by just
taking a deep breath in rolling the shoulders forward up and back and around and breathe out
and down take the tension out of your shoulders. Let's go again breathe it in rolling forward and
relax down just moving your shoulder girdle. And one more time breathing in and breathing out and
take it down and relax. Alright let's just slowly take the chin down towards the chest just within
the range of comfort. You should feel a little gentle stretch through the back of your neck and
lift back up. And once more take the chin down towards your chest just gently and lift back
up you can provide a little bit of overpressure just very gently by taking your elbows wide and
taking your chin down. Remember to stay sitting tall that will just increase the stretch very
gently and lifting back up and lowering the arms down Let's now start to stretch into the sides
of our neck. So I want you to sit nice and tall relax your shoulders down and just take one ear
across to the shoulder so opposite shoulder. You're not rotating forward you're just taking
the ear directly down keeping the other shoulder down if you're sitting in a chair you can hold on
to underneath the base of the chair to stabilize that shoulder. And slowly back up and the other
side just very gently taking the ear across the shoulder feeling the stretch down through the side
of your neck staying nice and relaxed keep hold of underneath the chair on that side and lift up
and you can repeat these again if you choose to. I'm just going to move through them fairly quickly
we're going to rotate now and nose around towards our opposite armpit again I'm holding underneath
the chair nose around and down I can lift my hand up and just gently guide my nose down towards my
armpit. The stretch is down through that side of your neck so I've got my left hand underneath the
chair nose right now nose going down to my right armpit. And lifting up slowly taking the right
hand underneath the chair left hand on top of the head just guiding my nose down gently towards my
armpit and lifting up and taking it down. Now we're going to get a little bit fancy here,
we're going to stretch the muscles down through the back into the shoulder below to the back of
the neck down to the shoulder blade this is a really nice little stretch if you tend to shrug
high it stretches out those muscles that lift the scapula or the shoulder blades. So again taking
the arms back this time back behind the chair a little bit bring your right hand up just take
your fingertips over the top of the head and guide your nose down towards your right knee
in that direction. Your left hand is behind your body holding on behind the chair and you
should feel that stretch right down into your left shoulder blade should feel really quite
comfortable and release. And you could repeat that again on that side if you choose to I'm going to
move to the other side so right hand down behind my back holding on underneath the base of the
chair left hand over the top guiding the nose down towards the knee so my left knee I'm feeling the
stretch in the right side right shoulder blade and lifting back up slowly. And link all your
fingers together push your shoulders forward reach your hands forward right in front take your chin
down towards your chest. And if you can reach out behind reverse big stretch up behind and bring the
arms down and if the head back up. Breathe it in, lift the shoulders breathe out and let go of any
tension. And again once breathe in and breathe out and let go of any tension. And to finish nice tall
posture lifting up through the crown of your head shoulders are relaxed back and down. And I hope
you enjoyed that little neck routine look forward to exercising with you again soon, bye for now.