FORCE AND FLOW BLOG

I’ve been noticing a lot of neck tension lately, both on myself and my clients – someone recently described it as a feeling of being hung on a hook from the nape. So I thought it might be a good time to offer a few techniques for unhooking ourselves. If we think about it metaphorically for a moment, we can see the neck as the bridge between the mind and the body. If there is any conflict between them it will be the first to register. Maybe conflict is a big word, so we can think of it as an energy imbalance – our mind is full of things we need and want to do, but our body and/or our emotions are needing some quiet time or attention. Here are some ways to give the body attention:

SLEEP & REST MORE

1. OK, maybe this seems obvious but it’s the advice I personally could use most and the part of self-care that gets least attention in our hectic city lives. It’s also the one thing I am sure will work for everyone! Your head weighs about ten to fifteen pounds, so if your body is tired, you can imagine it’s going to want to take a break from carrying that load, especially if beyond the physiological weight you’re also carrying emotional baggage in there. As my Thai Massage master used to say to almost every westerner that walked into his studio: take off your backpack, at least for an extra hour or two.

USING YOUR FINGERS

2. On the Shoulders: sitting or standing, curve your fingers and place them on the back of the shoulders (trapezius muscles), close to the base of the neck. Keep the fingers hooked and simply pull the elbows closer in to your body to increase the pressure of the fingers without having to press harder. Let the muscles soften, breath deeply and relax your eyes and forehead.

3. On the Neck: sitting or standing, curve your fingers and place them on the back of the neck, right along but not directly on the spine. Apply pressure but not so much that you strain the fingers. Keeping the head straight, chin slightly down, gently press the back of the neck into the fingers on an exhale in order to increase the pressure. Then, keeping the pressure of the fingers into the neck, tilt your head back on an inhale and forward on an inhale. Play with moving the fingers up and down a little – getting the middle finger right into the base of the skull and tiltling back can feel very nice.

4. On the Head: sitting or standing, curve your fingers and place them thumb side down on the back of your head, right along the centeral line of the skull. Move along this center line, from the base of the skull up and over to your third eye, the point just above your eyebrows, applying pressure into the skull. Repeat from the base of the skull to forehead rather than reverse. Then, shampoo your entire head, especially around the temples and don’t forget your jaw.

5. Nutcracker: interlace the fingers behind the neck and pull your elbows in towards each other (below the chin) to create gentle pressure. For deep pressure, release your thumbs from the interlace and place the thumbs along the neck and then pull the elbows in.

USING THE FLOOR

6. Head Rolls: Lie on your back with your knees up, feet flat on the floor and gently pull your chin down towards your sternum, without creating tension in the front of the neck. You should feel the back of the neck lengthening and the back of the head widening into the floor. In this position, press the back of the head into the floor and maintain the pressure as you roll your head from side to side. Exhale as you roll the head to one side, inhale to center, and exhale to the other side. Stop anywhere along the way where the pressure feels good. Move on the exhale to the end of your range, but without straining.

7. Nose Circles: Keep the jaw, eyes and forehead relaxed and draw small circles clockwise with the tip of your nose. Feel the head moving fluidly through the circles – if there are any criks or snaps make the circles smaller. Reverse direction.

USING YOUR HANDS

8. Hanging over: Either standing up or sitting in a chair, let the weight of the upper body and especially your head hang down. To make sure the weight of the head is fully released, do little nods yes and no and check that the head can move freely, as if it were dangling off the spine. Now use your hands to pet the back of your neck, from the base of the shoulder down along the skull, as if you were wiping water off of yourself. You can use a lot or very little pressure – even touching very lightly with the fingertips as if you were tickling yourself can be effective, depending on what you need and like. Otherwise known as “nice nice” in Thai speak.



Tags: alignment, awareness, bodywork, Chronic Pain, exercise, Mind Body Wellness, neck pain, pilates, releasing tension, self-massage, stress relief, stretch, Thai Massage, tip, yoga

This entry was posted on Friday, July 23rd, 2010 at 2:05 am and is filed under Chronic Pain, Injury, Massage, Meditation, Mind Body Wellness, Self-Care, Stress, Stretching, Tip of the Month, bodywork, neck pain, self-massage. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.