so these exercises are really simple and if you're just watching you might think
that I'm not going to be effective but if you actually try them you'll find
almost an immediate release of the tension in your neck so start with your
shot your feet shoulder-width apart that's it tuck your tailbone under draw
your tummy in roll the shoulder blades back draw your chin in lengthen through
the back of the next you get a nice relaxed posture okay just roll the
shoulders forward up towards your ears all the way back squeeze those shoulder
blades together and down and one more time well forward up towards the ears
roll backwards and down okay take a deep breath in and squeeze the shoulders up
towards is squeeze squeeze squeeze squeeze squeeze and release and again
deep breath in squeeze squeeze squeeze record this a honey monster aah release
that's lovely just shake it out shake those shoulders out okay take your left
arm take it across your body take hold of it with the opposite arm and I want
you to draw it across to your right opening up through the scapula open up
the scheduler there that's it hold continue to breathe feel those muscles
at the back of your shoulders just gently releasing and back to front and
the other side right arm across the left hook it around with the opposite arm and
open up your hips stay facing forward don't do this you don't you're not
trying to stretch your back you're just trying to open up the back of the
scapula stretch out those rhomboids and start getting to that big trapezius
muscle lovely at least you can do that as many times as you want all of these
paratore stretches you can do whenever you like okay so bring your hands onto
your hips and I want you just to relax your shoulders make sure while you're
doing these exercises your shoulders never come up to your ears you must keep
your shoulders relaxed okay deep breath in draw the chin in lengthen through the
back of the neck relax the shoulders tuck your tailbone under as you exhale
or you just to turn the head to the left as far as you can until you can feel a
lovely stretch to the next muscles there relax the shoulders inhale forward
exhale to the opposite side on the exhalation just allow your muscles to
relax inhale forward exhale across through the other way inhale forward I
know it feels like it's not working but it will stick with me exhale to the
other side one of the most important things that we're doing here starting to
switch your brain into relaxation mode okay breathe in lengthen the back of the
neck exhale just drop your head towards the shoulder now don't draw your
shoulder up towards your ear drop the shoulder just imagine your head like a
ball of fluid imagine it's a big rugby ball full of fluid just let the weight
of gravity drag your head down towards your shoulder now what you should feel
here is a stretch from the base of your ear down to the tip of your shoulder
what we're going to do now is just increase that stretch I want you to push
that right shot that right elbow down towards the floor just an inch you'll
feel it doubles the stretch on that muscle lovely okay contract your
dominoes and raise the head release okay breathe in lengthen exhale drop the head
to the opposite shoulder just let the weight of gravity drag that head down
relax the shoulder relax your right shoulder and when you feel that muscle
start to relax on your left shoulder just push that left elbow down towards
the floor so the elbow opposite to the direction that you're dropping your head
that's it breathe normally breathe normally contract the abdominals and
raise up okay you can take that a little bit further now lengthen again draw the
chin in inhale exhale we're going to drop the head down don't draw the
shoulder up drop the shoulder down head drops down don't push the head don't
push the shoulder everything is just let gravity do its job now I want you to
release this hand and extend these fingers down towards the floor that
right hand extends you should feel that stretch now even through the front of
the neck you've got tight muscles there to let that stretch go right down to
here if you've got very tight muscles you can feel this is far down as your
wrist that's lovely and rest they're just really extend breathe normally and
let those muscles relax you should fill your head as she dropped closer towards
your shoulder don't push it you just let gravity pull it down that's it can track
the abdominals and raising up let your abdominals raise your head breathe in
and breathe out drop that head down towards the right side when you feel
that muscle release this muscle here release that hand down and extend those
fingers down towards the floor push down just an inch that's it everything
relaxed relax relax you mustn't do any of this with any tension we're trying to
break the tension in the muscles in your neck and at the base of your skull so
push down that's it lovely doesn't that feel good contract the abdominals and
raise up okay wait wait to do now is just to take your head to 45 degree
angle and drop your head forward you should feel that stretch now go to the
base to the back of the right-hand side of the neck and we're going to increase
that stretch now so take that right hand and extend it down towards the floor I'm
just going to turn around so you can see that so you're going to extend it down
towards the floor shooting just increasing that stretch you should feel
the stretch from the base of the skull down into the shoulder that's lovely the
tie to your muscles are the more you'll feel this contract the ABS and raise the
head up I'm just going to do that to the other side now so turn the head 45
degree angle towards the right drop the head down so you feel that lovely it's
almost sickly stretch if you've got a long term neck pain you feel a little
bit nauseous with this to drop it down take the hand behind and extend down
towards the floor lovely breathe normally just let give that muscle time
to relax lovely contract the ABS raise the head and released your arms
correct now if you do those few exercises just two or three times a day
you'll find a tension headaches start to resolve
headaches are not just caused by tension they're caused by a wide variety of
things to access more in-depth information about how to resolve a whole
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