Introducing Kiri Rayner
Introducing Kiri Rayner AKA Little Health Bunny, she'll be contributing regular features for Official Tunbridge Wells on health, wellbeing and excerise. Kiri is a yoga teacher and runs regular yoga classes from her studio.
5 Yoga Poses to Release Neck + Shoulder Tension
A lot of people, like myself, hold tension in their shoulders and neck. Any and every stressor can and will create tightness. I asked my physiotherapist what caused those knots... she proceeded to inform me that "screen time, sitting improperly, walking hunched, sleeping weirdly, getting cold can all contribute". Perplexed, I said "so that's practically anything we do day to day" and she said... "yep, pretty much". Granted, that's not the best news. But fear not - if I can find ways to release this tension, you will be able to too.
I've put together my favourite poses/movements that I teach in every yoga class. The best part is that you don't need an hour, space and a yoga mat - you can do this from anywhere. To loosen up for the day, I'd recommend taking five minutes in the morning to go through the sequence just sitting on the floor or even the side of your bed. However, since we are human and are prone to forgetting (or too tempted by extra 5 minute snooze) - these moves are perfect for a mid-morning stretch at your office desk.
1. Neck release
Seated, take an inhale and raise your gaze to the sky - exhale as you drop it to the floor. Continue this for 4 or 5 breaths and then gently move the head from side to side, stretching the back of the neck.
2. Cat - Cow Variation
You are welcome to come into the full poses, but with this simple sequence, you'll still feel the benefit. Place your palms on your lap. Inhale, push your chest forward, whilst drawing your shoulders back and down. Shoot your tailbone out behind you to feel a stronger bend. As you exhale, tuck your tailbone under, press your lower back out behind you, close your chest by drawing your shoulders forward and drop your gaze to your hands.
3. Seated Twist
Start by grounding through your sit bones (bum) and drawing the crown of your head up to the sky. Plant the right hand behind you and the left hand to the right knee. Inhale, open your chest, draw your shoulders away from your ears and gently twist to the right. Bring your gaze down and bow your head a little if you want more of a stretch to the neck. Take a few breaths here, release and repeat on the other side. These first three poses can be done seated in an office chair or sitting on the side of your bed in the morning.
4. Childs Pose
Find your way onto your hands and knees. Draw your knees slightly apart and bring your toes to touch. Draw your sit bones back to your heels, melt your chest down to the floor and stretch your arms out in front. Let your forehead rest on the floor. This pose lengthens your spine, relaxes your neck and stretches the upper back. It's also incredibly restorative and relaxing, so if you are finding life a little much, grounding your forehead down to the floor, closing your eyes and taking a few breaths should give you some breathing space and perhaps clarity.
5. Forward Fold
Begin standing, take a large inhale and as you exhale, fold forward over bent legs. Take hold of opposite elbow and gently shake yourself side to side, up and down. Relax your neck and give it a little shake also. After taking a few breaths here (30 seconds minimum), slowly bring yourself back up to standing, roll your shoulders back and down, bring your lips into a smile and continue with the rest of your day.
