Exercise 1 –Neck rolls-releasing tension from the neck and upper spine
1) Start sitting in a chair nice and comfortable……………..
2) Best to take your shoes off (especially if you are in high heels) so that your feet are level with the ground below.
3) Close your eyes and take a deep inhale and exhale breathing through your nose.
4) On your next exhale, gently lower your head to your chest. As you inhale move your right ear in the direction of your right shoulder, then gently allow the head to move back and then the left ear moves towards left shoulder.
5) Be aware of your shoulders that they are nice and relaxed with the shoulder blades drawing down.
6) Repeat this circular movement 5-10 times and then gently rest your chin on your chest for a few moments.
7) When you are ready, repeat this movement in the opposite direction.
Exercise 2-Cat & Cow stretches- increasing flexibility in the spine
1) Start on all fours, with your fingers spread and your wrists, elbows in line with your shoulders. Have your knees hip width distance apart and in line with your hips.
2) Inhale and lift the chest and head upwards, dropping the belly, begin this movement from the start of the tailbone so that your neck is the last to lift up.
3) As you exhale, draw the belly in, round the spine and drop the head, relaxing the neck downwards. Gaze in the direction of the belly button.
4) Make the movements ‘Yes’ and ‘No’ with the head to release any more tension from the neck.
5) Repeat Cat and Cow stretch 5-10 times and use the inhale and exhale to guide your movement.
6) Gently bring the bottom towards the heels, the head to the floor, arms by the sides and rest in Childs pose for a few moments.
Good posture is easy with a few simple exercises!
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