Body Sense

WINTER | 2017

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www.massagetherapy.com—your resource for all things bodywork 7 Jaw, Neck, and Shoulder STRETCH #1 Sitting in a chair with feet flat on the floor, start with your head upright, arms relaxed at your sides, shoulders back, belly engaged. Open your mouth wide, stretching the jaw muscles. Hold for 10 seconds and release. When the mouth is open, feel free to move your jaw gently side to side. Repeat 3–5 times. STRETCH #2 Beginning in the same position as the previous stretch, exhale as you allow your right ear to drop toward your right shoulder. Then, reach the fingertips of your left hand at a diagonal toward the ground. Direct an inhale to the area where you feel a pull, then stretch your fingertips further toward the ground. Do this for five breaths, and switch to the other side. STRETCH #3 Beginning in the same position as the previous stretch, exhale as you turn your chin toward your left shoulder. Be sure you draw the right shoulder back simultaneously, as it's common for the opposite shoulder to pull forward as the neck rotates. Return to center and repeat on the other side. STRETCH #4 Still seated, place your hands on your knees. Be sure your pelvis and spine are upright (you will feel the bones of the base of your pelvis on the chair when you are in the correct position). Inhale while lifting through the top of the head, elongating the spine. Exhale while pulling the belly in and rounding the spine forward. You can pull on your knees to create more stretch in the upper back. Your pelvis will be tilted backward. Reverse this action by inhaling and bringing your chest forward through your arms, pulling the shoulder blades back and down, head lifting slightly. Your pelvis will be tilted forward. Exhale and round the back; inhale and reach your chest forward. Repeat with breath as many rounds as feels good. STRETCH #5 Lie on the floor facedown with your left arm stretched in a "T" position and your right leg bent in a comfortable position out to the side. Exhale as you push into the floor with your right hand and right knee. Place a pillow under your knee if it's more comfortable. Roll your body onto your left side until your front left shoulder feels a stretch. You can enhance the stretch by slightly squeezing your left shoulder blade toward the spine. Allow your head to release toward the floor. Take several deep breaths, then exhale to return to center. After returning to center, continue rolling to the right until you are on your back. Allow the left arm to stretch across your chest. Using your right hand, grab your triceps and tug gently toward the right until you feel a stretch on the back side of the left shoulder. After a few breaths, roll back onto your stomach, and repeat the sequence on your other side. 1 2 3 4 5

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