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Neck & Shoulder Relief

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Circuit 1

  • Neck Rolls

    Neck Rolls

    00:45
    1. Sit or stand tall with your shoulders relaxed and your gaze forward.
    2. Lower your ear toward one shoulder until you feel a gentle stretch.
    3. Slowly roll your chin down across your chest to the other side.
    4. Continue rolling slowly from side to side.
    5. Keep your shoulders down and the motion soft.
  • Neck Stretch (L)

    Neck Stretch (L)

    00:45
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.
  • Neck Stretch (R)

    Neck Stretch (R)

    00:45
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.
  • Shoulder Rolls

    Shoulder Rolls

    00:45
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.
  • Thread the Needle (L)

    Thread the Needle (L)

    00:45
    1. Start on all fours with your wrists under your shoulders and your knees under your hips.
    2. Reach one arm up toward the ceiling, opening your chest.
    3. Thread that arm underneath your body, sliding the back of the hand along the floor.
    4. Lower that shoulder and the side of your head to rest on the mat.
    5. Hold and breathe, then unwind with control.
  • Thread the Needle (R)

    Thread the Needle (R)

    00:45
    1. Start on all fours with your wrists under your shoulders and your knees under your hips.
    2. Reach one arm up toward the ceiling, opening your chest.
    3. Thread that arm underneath your body, sliding the back of the hand along the floor.
    4. Lower that shoulder and the side of your head to rest on the mat.
    5. Hold and breathe, then unwind with control.
  • Seated Cat-Cow

    Seated Cat-Cow

    00:30
    1. Sit tall in a chair or cross-legged with your hands resting on your thighs.
    2. Inhale and lift your chest, drawing your shoulders back into a gentle arch.
    3. Exhale and round your spine, tucking your chin toward your chest.
    4. Flow between the two shapes with your breath.
    5. Keep the movement slow and let your whole spine take part.