Yoga for the Neck & Shoulders

I have clients that I’ve had in class for so long that I don’t even need to ask them what they want to work on at the beginning of class. We just have an understanding….when I see them, yes I think of their name, maybe their family but I also immediately think of what I most often hear from their lips: Neck & Shoulders.

Having come from Corporate America myself — I can relate.  Sitting at my desk in front of a computer monitor or laptop…hunched over the keyboard — powering through to get the assignment finished, meet the deadline. Frequent breaks? Who needed a break — I wanted to get it done so that I had that particular project off of my desk, out of my cubicle.  Sound familiar? And those were the good days — not the days that a boss drove me crazy with some unreasonable request or rumors of layoff’s permeated our office or (you fill in the blank)….With each new thing, the shoulders and ears united and the neck stiffened.

If this is you — there is relief…while I can’t promise a fulfilling and secure job I can give you some tips on minimizing the stress & strain for your neck and shoulders and some simple stretches when the stress & strain have already come to visit you.

• Pay attention to how you sit at your desk. This is most important. A lot of our strain comes from poor posture habits.  Check out this blog post for posture basics:  Sitting Tall Throughout Your Day
• Take frequent breaks – get up, take a walk, stretch….don’t power through. The only person who pays for that is you.  Every hour, try to get up and change how you’re sitting…not only will your body feel better…but your mind benefits as well.
• Rest your eyes — even if it’s just a few minutes every hour, look away from your computer. Try to look out to different distances…take 30 seconds to just close your eyes and breathe.
• Try these simple poses right at your desk to relieve neck & shoulder tension (takes 10 minutes or less):
• Head Tilts — gently roll your head forward and tilt your right ear toward your right shoulder — hold for a breath or two and reverse. Continue slowly 4-6 times.
• Shoulder Rolls — sitting tall at your desk with both feet on the floor, roll your shoulders up and back 4-6 times.
• 1/2 Eagle — cross one arm in front of your chest and draw that arm closer to you with the other hand. Hold and breathe for 4-6 breaths, and switch sides.
• Wrist Circles – gently roll your wrists in one direction 4 times and then reverse.
• Forearm Massages – with your right hand, gently massage or knead the muscles of your left forearm (from your elbow to your wrist)…after a few breaths, switch sides.
• Prayer Hands – bring your palms together in front of your body (allow the shoulders to rest down). Gently press the hands together.
• Office Down Dog – stand up and place your hands flat on your desk. Walk backward and lower your upper body down so that you are making an “L” shape with your body. Feet are hip-width apart and ears are right by your biceps. Lengthen the spine and engage your belly. Breathe and hold for 4-6 breaths.

For more on yoga for the neck & shoulders, take a look at our latest DVD: YogaXoga’s Demystified Yoga, Vol. 2 with a class devoted to these stretches.

Real Yoga Stories: Claude and Chair Yoga

This weekend, I had the opportunity to introduce 80-something Claude to the benefits of yoga. Claude had a stroke awhile back that affected his entire right side. While he had regained his ability to walk and function, he still had limited functionality in his right hand and arm and was managing to work around his right arm.
We did most of Claude’s yoga class seated on the edge of a straight back chair. By the end of class, Claude was marveling about feeling “tingles” in his right forearm and hand and being able to move his fingers and hand much more than before. Here are some of the stretches I put together for Claude’s daily routine. These would also be good for anyone with arthritis in their hands and wrists, or for someone not wanting to get down on the floor for yoga — but looking for some movement and stretching while seated.  These stretches take just about 20 minutes to do, and can be repeated throughout the day.

Mountain Pose – start seating tall at the edge of a chair.  Close your eyes and begin to breathe slowly, in and out through the nose, with lips sealed.  Draw your shoulders down from your ears and back.  Practice breathing from your belly — where your chest stays still and the breath moves from your belly.  Continue for 4-6 breaths.

Arm Lifts - Inhale and lift your arms overhead, exhale and release back to your side.  Continue to move with your breath.  Practice your lifts with your arms out to your sides, and then in front of you.  Try 8-10 lifts each way.  Rest and breathe.

Side Stretches – Lift your R arm overhead (inhaling) and lower down (exhaling), repeat on the L side….continue to move with your breath – 6 stretches on each side…

Cat and Cow – Inhale and gently lift your chest and sternum, exhale to round the back and draw your chin toward your chest. Continue 4-6 times each way.

Open and Close Fists – Make fists with your hands and release stretching your fingers open wide. Continue for 8-10 breaths.

Wrist Circles -Gently rotate your wrists in one direction for 4-6 breaths and reverse.

Forearm Massages – With your right hand, massage your left forearm from the elbow to the wrist. Continue for 4-6 breaths and switch sides.

Seated Twist – Sitting tall, cross your right hand over to the outside of your left thigh. Place your left hand slightly behind you on the chair.  Inhale and gently twist toward the left side. Hold for 4-6 breaths, and switch sides.

Forward Fold – Gently fold your upper body to rest over your legs. Allow your head, neck and arms to dangle toward the floor. Breathe slowly and steadily. When you’re ready, slowly ease back to a seated position.

Better Posture – Sitting Tall Throughout Your Day

Sitting at a desk all day can be the worst thing for our posture, especially if we’ve gotten into bad habits of slouching, or have an uncomfortable work environment. I teach a lot of corporate clients – who spend most of their day at their desk or working over a keyboard. When we’re seated throughout our day in a rounded position, we add tension to our neck, shoulders and low back.

Here are 6 things to think about and be aware of if you’re trying to work on your posture throughout the day.  I call it remaining in Mountain Pose even off your yoga mat.

• Shoulders Over Hips
• Ears Over Collar Bones
• Feet Flat on the Floor
• Shoulders Back and Down
• Jaw Parallel to the Floor (keeping an eye-level gaze)
• Strong Core (drawing your belly towards the spine)

Notice how you’re sitting.  You should sit so that your hips and back are toward the back of your chair, with feet flat on the floor.  Try to place your monitor so that you’re able to look eye-level or slightly downward at the screen, but not upward.

When you find yourself falling into old positions and habits, don’t be discouraged. Just recognize and become of aware of how you’re sitting and come back to these basic guidelines. Over time, these posture-supporting concepts will come naturally to you.

A Great Yoga Stretch for the Office: Modified Down Dog

This is a great stretch to do a couple of times during your workday and definitely when you get home. It’s a modification of downward dog – getting the benefit of lengthening the spine and stretching the back; without needing to get down on the floor in the middle of your office or cubicle.

1. Rest your hands near the edge of a flat surface (this could be your desk or a countertop in your kitchen).

2. Walk backwards, letting your upper body lower so that your body is making an “L” shape. Adjust your feet to be hip-width apart, allow your knees to be soft. Your ears should be right by your biceps. Draw the shoulders down from the ears, even with the arms overhead.

3. Take steady and slow breaths. On each inhale, letting the spine lengthen and on each exhale, relaxing into the stretch.

4. Hold and breathe with the pose for 6-8 breaths. Gently walk towards the table or countertop to come back to standing.

Yoga at Work: 6 Stretches that You Can Do at Your Desk

Feeling a little shorter and stiffer at the end of a workday because of all that slouching over spreadsheets and emails? Because many of us sit for 8 or more hours a day with less than ideal posture, our workday can take its toll on our bodies, leaving us with stiff necks and shoulders, achy low backs, and not to mention a frazzled mind. Yoga can offer relief from the side effects of life at your desk. Try these simple stretches right in your office or cubicle.  You may want to print these stretches and post where you can see them in your office to remind you to take just a few minutes for you. Co-workers may look at you perplexed, but your body will thank you.  

1. Breathing

Begin by sitting at the edge of your chair with your feet flat on the floor. Allow your spine to be long and neutral (not arching or rounding your back).  Roll your shoulders a few times and allow them rest down  from your ears. Let your hands rest on the top of your thighs.  Close your eyes and become more aware of your breath.   As you inhale, notice how your belly, ribs and chest expand with your breath. As you exhale, let the breath release as your chest, ribs and belly return back to neutral. Repeat 5 times.  

2. Side Stretch

On your next inhale, raise both arms overhead (leaving the shoulders relaxed). As you exhale, let the right arm come down to your side or rest your hand on the seat of your chair. Lengthen and stretch up through the left hand.  As you inhale, bring the right arm back up and lower the left arm as you exhale. Continue until you’ve completed at least 5 stretches on each side.  

3. Chest Expansion

Rest your hands behind you on the outside edges of your chair.  Draw your shoulders down away from your ears. As you inhale, lift your chest and gaze eye level or higher (without letting your head fall back).  Continue to breathe in this pose for 3-5 breaths.  

4. Cat & Cow Stretch

Coming back to a neutral position, as you inhale, lift your chest arching your back slightly (Cow Pose). As you exhale, reverse this movement, rounding your back and drawing your chin toward your chest (Cat Pose). Continue moving with your breath going each way 5 times.  

5. Forward Fold

From Cat & Cow Stretch, allow your upper body to fall forward over your thighs.  Rest your hands either to the floor or near your ankles or shins. Allow your head and arms to dangle.  Stay here for 3-5 breaths, slowly walking your hands up your legs to come back to your seated position.  

6. Seated Twist

Sit tall on the edge of your chair.  Place your right hand on the outside of your left thigh. Place your left hand on the left outside edge of your seat.  As you inhale, lengthen your spine and sit tall. As you exhale, twist to the left, letting your twist start with your belly and work its way up to your ribcage, chest, neck and head.  Gently hold for 3-5 breaths. Come back to center and repeat on the right side.