This lesson will help you ease the load on your neck and shoulders during long periods of sitting. Placing your hands under your neck artificially limits mobility in the cervical spine. This encourages you to use your entire spine, including the upper and mid-back, lower back, and pelvis. You can easily feel how the spine moves as a single unit by directing your attention to different segments and allowing various parts of your spine to gently engage in the movement.
Most head movements we make follow the direction of our eyes. First goes the gaze, then the head, neck, body, arms, and legs. There's always a coordinated relationship between the head, neck, and torso. When this coordination is disrupted, the neck muscles take on the entire load of head movements. Neck muscles are designed more for precision than strength, so this constant load creates chronic tension. This is one of the primary causes of neck pain. Functionally, it’s better to think of the entire spine, from head to tailbone, as the structure supporting the head. Imagine your head being supported by all 24 vertebrae, along with the pelvis and legs, and your self-organization will begin to shift.
Starting Position:
Sit on the edge of a chair, with your thighs parallel to the floor.
a. Look Up and DownLook up towards the ceiling and then down towards the floor. Repeat several times.Notice how you perform this movement. Which joints are moving to allow this action? Rest.
b. Hands Under the NeckInterlace your fingers and place them under your neck. Bring your elbows together to a comfortable distance so they face forward. Your elbows and nose should be roughly aligned.Look up and return, moving your hands and head together as one unit.What do you feel?What is your neck doing?What is your spine doing?What sensations do you notice in your ribcage?Repeat several times and rest.
Now, look down in the same way.
Alternate looking down and up. Start with a moderate range of motion, then gradually reduce the movement. How small can your movements be while still noticing what’s happening? Pick a point on the wall in front of you and move within a few centimeters above and below it. Rest.
c. Gentle Rotations with Hands Under the NeckInterlace your fingers and place them under your neck to restrict neck movement. Keep your elbows facing forward.Gently look slightly to the right, moving your entire structure (head and elbows) in the direction of your gaze. Then look slightly to the left.What allows you to perform this movement?What is happening in your ribcage?Are your pelvis and lower back involved?
When turning to the right, guide your left knee forward. When turning to the left, guide your right knee forward. Rest.
Notice how you are sitting now.
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