Skip to main content

Workspace Edition: Beginner’s Guide to relieve tension from Neck and Shoulders

Neck and shoulder stiffness is a common symptom for people in the modern era. Postural habits are the ultimate culprit. Too many corporate warriors and office dwellers spend long hours in front of the computers.  When we are stuck physically idle in the same position for hours with minimal movements, the muscle and connective tissue tend to be dehydrated and weakened.
The next most common cause for problematic neck and shoulders is smartphone usage. Since the birth of the smartphone, wifi and unlimited data plan, people of all ages are constantly on their device for a long period of time.  The increased usage of the mobile phone becomes a mindless action during commute; it is so severe that many people are not aware of their poor postural habit. Next time, take a few minutes and observe your train/bus/ferry ride – you will be surprised to see the number of people slouching.
Fortunately, this poor postural habit can be corrected consciously. The most natural way to hydrate our muscle and tissues is to always incorporate breathing during stretching and holding in a pose.
At your work desk, you can easily get into a Cat-Cow Stretch with breath connection.
  •         Hands can be resting on the lap, or interlaced fingers behind the head with palms support the bottom of the skull.
  •         Inhale to widen the collarbone and chest, and arch the spine forward; exhale to round the spine, draw the belly button toward the back and slight round the rotator cuffs inward.
  •         Repeat this for a few minutes and try to make the exhalation longer than the inhalation.
  •         Not only does the mindful breathing help expand the stretch, it tunes the parasympathetic nervous system to temporary get into Rest & Recover Mode.
The next effortless way to release neck tension is to internally rotate one arm and bring it behind your back, take a deep inhale to reach the other arm overhead, exhale simply to press the opposite corner of the head above the ear against the upper arm direction. This stretch can be held statically, or the head can be gently tilted back and forth with your breath flow. Prepare to bring your chin down at the end to complete this easy stretch.
The next effortless way to release neck tension is to internally rotate one arm and bring it behind your back, take a deep inhale to reach the other arm overhead, exhale simply to press the opposite corner of the head above the ear against the upper arm direction. This stretch can be held statically, or the head can be gently tilted back and forth with your breath flow. Prepare to bring your chin down at the end to complete this easy stretch.

The next shoulder release requires a strap, a belt or a stick.
  •         Simply hold the strap (or belt/stick) with both hands, start off with a much wider grip if your rotator cuffs are extra stuffed.  
  •         Find a comfortable upright seat with your arms and strap in front of your body;
  •         As you inhale, bring your arms overhead, allowing both shoulders to glide through smoothly.
  •         As you exhale, row your arms to the back.
  •         Then inhale to reverse, and exhale to bring the strap to the front.
  •         Allow your arms to move simultaneously, be aware of the breath at the same time.
  •         Repeat for 10-15 times to soften the tight upper chest muscle, and to create mobility around the joints.
Using the same strap (or belt/stick), you may get into Gomukasana arms. This effective pose helps our shoulders to fully extend and rotate while simultaneously stretching and opening our arms and chests. This is suitable to be done seated upright. Ensure to stay for 10 deep breaths on each side, and let go of the strap slowly to release from the pose.
Consistency and frequency are definitely more beneficial than only going to a yoga class once a week. Start including these simple, yet effective, stretches and movement into your daily routine. Set a daily reminder in your calendar to kick off.  Keep practicing and you will soon see the beneficial result
Labels:
Location: Hong Kong

Comments

Post a Comment

Popular posts from this blog

Yoga at Home: A Beginner’s Guide

  Yoga at home   offers a rejuvenating way to achieve inner peace and holistic well-being. In this blog, we will explore the incredible benefits of practicing yoga at home, guiding you through a transformative journey toward a healthier mind, body, and spirit. How to do Yoga at home   Our aim at Inspire Yoga is to give you the confidence to create a self-practice, where you can start your day by rolling out a yoga mat in the comfort of your own home and have the know-how of what you need, a gentle stretch, an energizing workout or a calming practice, all depending on the day and being mindful to what your body is asking for. Most of the time we push our body and let our mind be in charge of what needs to take place, yoga is the time of listening to what the body needs, to understand where the areas of tension and stiffness are and how to systematically and compassionately release the areas that are feeling stuck, so you enjoy a greater freedom of movement and an increased...
Post a Comment
Read more

The Basics of Ayurveda

Ayurveda is the ancient science of Indian medicine. It seeks to bring longevity and a greater quality of life by delving into health and healing. Ayurveda determines the wholesomeness of one’s life by examining the harmony in which one lives with themselves and their surroundings. Any ailments on the physical plane is said to be rooted on the level of the mind, thus a healthy body starts with a happy mind. Ayurveda classifies each body according 3 categories (doshas), our bodies will have characteristics that are predominant in at least one of these doshas. The aim here is to know our bodies better and thus know what to avoid and how to nurture it. If we are out of balance, there is too much of one element dominating leading to poor health. The focus is to bring everything into balance, in a holistic fashion. Vata This is the first dosha, it relates to the elements of space and air. Its physical qualities are dry, cold, light and irregular. People who are vata tend to be ...
Post a Comment
Read more

Stress Management Program

  Stress is embedded into our lifestyles, even children nowadays suffer from stress and anxiety. We have seen radical shifts from the global pandemic, with widespread fear and uncertainty people were worried for their lives, and the safety of their loved ones, they also felt threatened by others. In Hong Kong, we were the last city in the world to drop the mask mandate and social distancing measures, yet you still see many wearing their masks as a choice to protect themselves, many feel exposed and anxious without it and a sense of social awkwardness being put into group gatherings again after 3 years. Our  stress management programs  help our clients feel safe and comfortable again, especially in a changing and highly unpredictable world. The workshops provide a space to feel quiet within and to stop the constant mental chatter. When we are able to feel at peace within we are more willing to connect deeply with others, the program has both these factors intertwined, pers...
Post a Comment
Read more