Yoga Hits the Road

Ah summer! It’s a time for picnics, barbeques, hikes, swimming pools and beaches. It’s also a time to hit the road and take that long awaited vacation. It’s fun to see new places, try new things, and visit with family or friends. However,  sometimes the body gets a little cranky after sitting on long plane rides or in the car for a road trip.

Recently my daughter and I took back to back trips to look at colleges. Other than sitting on flights (or hanging out in airports), we mostly walked on college campuses and in cities. Back at the hotel we read or watched TV. This was pretty relaxing and fun, but upon arriving home my body told me…..loudly…how it missed my daily yoga practice. My hips in particular were tight and achy. Yep….a real pain the butt! But, as they say, hindsight (get it?) is twenty twenty. So next time I travel, whether by air or car, I plan to sneak a little yoga into my journey.

The key to keeping your body happy during travel is to reverse whatever “shape” your body has taken. Think about which joints are bent and which muscles are being used the most. Then it’s just a matter of stretching those bent and overused  areas and using those underused muscles.

Let’s look at the average road trip. While driving our knees and hips are bent. The spine might round forward as gravity allows the body to slump down. If you’re the driver, your arms are forward for hours, and if the weather is bad, or visibility is difficult, your head might be forward as well. As the passenger, the shoulders might be rounded as you read or navigate on your phone or on a map (yes, some people still use those). Additionally, the passenger might doze off to sleep and end up in some asymmetrical posture with the head nestled against the window. None of this is natural to our bodies, so no wonder the body protests afterwards!

Of course it’s not feasible to do a full yoga sequence while driving, or even at rest stops, but here are some ideas on how you can work a bit of yoga into your road trip.

Try These Postures At Rest Stops:

  • Urvha Hastasana (Upward Salute) with Side Bend
  • Lunges
  • Seated Figure 4 Stretch
  • Seated Cat/Cow
  • Eagle Arms
  • Neck Stretches
  • Shoulder Rotations

Once You Get to Your Destination

  • Viparita Karani (Legs Up The Wall)
  • Supine Figure 4 Stretch
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Bhujangasana (Cobra Pose)

I’ll be featuring some videos with brief road trip sequences in my newsletters. Be sure to sign up  if you’d find these helpful. You can also contact me to send you a pdf with sequences that you can bring with you for your next trip. Happy travels!

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

A Tour of the Core

As a society we are core obsessed. If a workout has the word “core” in it, it’s supposed to be good for us.  Apparently we should seek out such workouts because if “core” is involved we will become stronger, healthier and more attractive. I must admit that when I first hear the word core uttered, it was  shrouded in mystery and sounded difficult, perhaps even threatening. So what’s the big deal about core workouts? What’s all this hype about, and does it have to be difficult to be a good workout? Let’s unveil some of the mystery behind the core musculature.

For our purposes we’ll talk about two types of muscles; postural muscles and phasic muscles. Postural muscles help you maintain posture and keep you upright against the force of gravity. They support your frame and help with endurance, balance, and strength. Postural muscles are also called core muscles. They are deep within the body (at the core).

Phasic muscles allow you to move quickly and efficiently. They are the “doers.” To pick up a cup, kick a ball or stand up from a chair, phasic muscles are the first to volunteer for the task. The phasic muscles help you perform a task, but the postural muscles help you to maintain it. Sometimes the phasic muscles will try to do the job of the postural muscles. Unfortunately, since they are not built for endurance they often wear themselves out and get hurt. This is why it’s so important to strengthen the core muscles. Injuries often arise because phasic muscles are not strong enough to repeatedly perform a task that requires the support of core/postural muscles. The core muscles really “have the back” of the phasic muscles. If the phasic muscles are not quite strong enough (and this happens even with body builders) the core muscles step in to help out. So the core muscles must pitch in to help, or havoc ensues.

The core workouts that we hear about often focus on the deep abdominal muscles, which are important muscles to support our backs. However, postural muscles also include muscles in the neck, chest, hips and legs. Therefore, it’s important to try to strengthen the full range of core muscles in the body.  Several common yoga postures can help strengthen the core muscles, particularly if you hold them for 30 seconds or so. Here are a few examples.

  • Vasisthasana (Side Plank) engages the obliques, quadratus lumborum (the “hip hiker” muscle in the low back/hip area), and spinal extensors as they work against gravity to maintain the pose.
  • Setu Bandha Sarvangasana (Bridge Pose) is a good supportive pose that works many of the hip and leg muscles as they hold the spine up.
  • Utkatasana (Chair Pose) is a vigorous and powerful pose known for increasing strength in the quads and gluteus muscles. It also works the spinal extensor muscles as you reach your arms overhead.
  • Vrksasana (Tree Pose) like many balance poses, standing on one leg can work the hip, leg and deep abdominal muscles. Try to keep the hip of the standing leg from drooping as it’s important to keep the quadratus lumborum muscle strong to reduce injury to the back.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

Samskaras and Pain

Pain is an interesting word. We all know that pain means we hurt. Sometimes the reason we hurt is obvious….an injury for example. Other times the source of pain is not apparent. But how does pain develop? Pain can occur when there’s tissue damage….i.e. a broken limb. It is also true that pain can be severe even when there is no tissue damage. Pain is the brain’s response to trauma. This response can take place even if the area has healed.

Physiologically this works through neural pathways. The brain receive a signal from muscles and other organs. If the message is that there may be danger (think touching a hot surface) the brain sends it’s own painful signal via the nerves to pull away quick. All this happens in seconds. This is an important response that is designed to protect the body from injury.

This response can become a habitual one that occurs even when the danger passes. So the brain interprets a signal that previously was associated with danger, and it sends a signal of pain to protect from tissue damage. It seems a little screwed up, right? However, if the brain did not respond to touching a hot surface with pain, you may leave your hand on a hot surface and suffer 3rd degree burns. The problem occurs when the brain gets into the habit of sending pain signals when there is no danger to the body.

There is a yogic term for these habitual patterns. It is a samskara…a  learned response or pattern of behavior. Samskara can refer to emotional, social or physical behavior. The physical aspect of a samskara is the learned response of the nervous system to some sort of action or stimulus. Sometimes this happens quickly. A good example is practicing a balance pose. The first side often feels more shaky than the second side. Sometimes there’s a physical reason for this, such as strength differences between the two lower limbs. However, it is often a samskara. The brain and nervous system has already learned what to do from practicing the posture on the first side. Therefore side number 2 seems easier.

Samskaras can also contribute to chronic pain. The neural pathway signals for pain to occur in response to danger. Sometimes something occurs that has indicated danger in the past. Even though there is no current danger (i.e. no tissue damage) the brain still signals the nerves to respond with pain. This can  become a vicious circle because pain can increase stress which can make nerves more sensitive and thus more susceptible to pain.

It’s important to note that there is no one size fits all approach to reprogramming your samskaras or your pain. The first step should always be to visit your doctor, physical therapist or other healthcare practitioner. In addition to medical care it is useful to reduce stress levels and shift your focus away from the pain. Yoga, meditation, and other mindfulness practices can help to resolve painful samskaras.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Magical Breath

What do you always carry with you that has the power to alleviate pain, release stress and promote a healthy heart? It may seem like the answer is a magical amulet or potion, but the answer is our breath. It can do these things and so much more. However, many of us do not use the simple tool of Pranayama (Breathing Techniques) to help us improve our health.

Being able to control our breath is important. With each inhale we bring oxygenated air into the lungs. Oxygenated red blood cells travel through the blood  to all areas of the body. The oxygen then converts glucose to energy, thus supporting physical activity and keeping tissues healthy. As this is occurring, the de-oxygenated blood cells become the waste product of carbon dioxide and exit the body through the exhale. So much is happening at once from one simple breath, it’s really quite miraculous!

The pace and rhythm of the breath is a good gauge of where our mind and body is at. Shallow, quick breaths may occur after running a distance, or indicate an anxious mind. Practicing Pranyama is a wonderful way to establish inner focus and slow the heart rate. Additionally, it  can reduce stress or anxiety, and help manage pain.

Pranayama is absolutely something you can do at home (or anywhere) on your own. Try starting with these simple techniques and let the magic of the breath help you with your wellness goals.

5 Second Breath:

  • Take a slow breath in through the nose for 5 seconds
  • Exhale to another count of 5 seconds
  • Repeat 5-10 times

Double the Exhale:

  • Inhale to a count of 4
  • Exhale slowly and smoothly to a count of 8
  • you can do this with any count, as long as the exhale is double the length of the inhale
  • Repeat 5-10 times

Inhale/Exhale Count:

  • Breath normally, but count each inhale until you reach a count of 10
  • After you get to 10 inhales, repeat by counting 10 exhales
  • This is great for calming the mind

I love to use the exhale to allow the body to relax. Lately I’ve been closing my yoga classes with two inhale/exhales through the nose, encouraging relaxation and release on each exhale.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Give Me A Hand

Recently I was diagnosed with mild osteoarthritis in my hands. Even though this is only a mild form of arthritis, my hands bother me on and off  throughout the day. I sympathize with those that have more severe forms of this disease. If you read my previous post “Wrist Watch”, you know that this is not the first time my hands have bothered me. I had carpal tunnel surgery two years ago which led me to modify my yoga practice. At that time I modified to reduce pressure on my wrists in postures such as downward dog and plank. Now, I must consider how yoga and lifestyle changes can benefit this condition and bring relief to joint stiffness and inflammation.

For me, it’s just about my hands (at least for now). For many people arthritis affects other joints, commonly the knees, hips or spine. Research has shown that yoga has benefits for many forms of arthritis. Stretches and motion can increase flexibility,  strengthening the muscles helps them to support the joints, and balance postures help reduce the risk of falls. Another benefit is stress relief. Often, the pain and reduced function that comes with arthritis causes emotional stress. Stress has been shown to exacerbate symptoms of many diseases. This becomes a vicious circle. The mind-body practice of yoga and breathwork helps reduce stress, which in turn can help manage pain.

As I look at postures and practices that help with arthritis, I’m very encouraged. There are many postures that help, and most postures can be modified to be accessible for those with arthritis. Sometimes just a slight variation or correction in alignment is all that is needed to make a pose more comfortable. In fact, yoga can help with so many  of the symptoms of arthritis that I cannot cover them all in one article. Arthritis of the fingers, hands and wrists is one of the most common areas that arthritis appears. So today I focus on yoga and movement to help with arthritis of the hands and wrists. See below for some ideas for movements and yoga asana to help improve some of these symptoms.

Standing Prayer Sequence

  • Stand in Tadasana (Mountain Pose) and bring hands to prayer position with palms together at heart. Bring shoulder blades down the back. Press hands together while elbows come out to the sides
  • Next, separate the palms, but keep the fingertips pressed together as the fingers curve
  • Bring the palms back together in prayer position and while pressing palms together raise hands overhead
  • Open arms to cactus position, then bring arms down to the sides.
  • Repeat 5-10 Times.

Wall Stretch

  • Stand about 18 inches away from a wall, with the wall on your right side
  • Bring your right hand to the wall at shoulder height, your index finger should point straight up and the whole palm should be against the wall.
  • Take a few slow breaths here
  • Now bring shoulder blades down the back
  • Keeping hand against wall with gentle pressure, slowly walk feet so that the body faces away from the wall
  • Once you feel a good stretch in the shoulder and upper chest, stop and pause
  • Hold and breath for 5-6 breaths
  • Take the hand off the wall, but keep it in the same position for a count of 5-10
  • Rep[eat with other arm

Finger Spread

  • Seated in a chair, place your palm face down on a table or desk
  • Start with the fingers together
  • Keeping the palm on the table spread the fingers wide
  • Hold for a count of 5, then bring the fingers back together
  • Repeat 5-10 times

Finger Curls

  • Start with your palm open and fingers together
  • Slowly curl the top part of the fingers
  • Continue to curl the fingers down until you make a fist
  • Slowly open the fingers and extend the fingers until you feel a stretch
  • Repeat 5-10 times

Stay tuned for more on this topic in the future! If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Winding Down

For the first time in over a year, I’m not teaching my “Unwind the Spine” class on a Friday night. I have mixed emotions about this. First, I welcome the opportunity to spend more time with my family. I’m looking forward to pouring my energy into creating a delicious Friday night Shabbat meal for family and close friends. However, I’ll miss spending time with my family of yogis as we welcome the weekend, and let go of tension from the week.

“Unwind the Spine” was a lovely class that started just before the pandemic forced us all to rethink where and how we do yoga. When I first started this class I was excited to use foam rollers and other props that were available at Refresh Studios. Since foam rollers, blocks, bolsters and the like are not always available to students in their homes, I had to shift my teaching style to find household items to use as props. The homemade towel roll bolster was born! I found that simply folding a bath towel in four and rolling it from the short end can work wonders to unravel tight areas of the spine. One day I’ll teach “Unwind the Spine” again. Until then, roll up your towel and try these tips to loosen up some of your tightest areas:

  • To relieve upper back tension:
    • Place the towel roll horizontally on your yoga mat and lie down with the roll across your shoulder blades
    • Bring your arms out to a Cactus/Goal Post position
    • Take 10 (ish) slow breaths in and out through the nose. Try to release and relax with each exhale
    • Next, on the inhale bring your arms (with elbows bent) toward each other
    • As you exhale lower the arms (still with elbows bent) to or toward the floor
    • Repeat this sequence 5-10 times
  • To release lower back/hip tension:
    • Place the towel horizontally on your yoga mat and lie down with the roll under the small of your back
    • Make sure your tushie is supported and touching the floor
    • Bring the legs a little wider than hip distance apart and let the toes point inward toward each other
    • Take 10 (ish) slow breaths in and out through the nose. Try to release and relax with each exhale
    • Now bend the knees and place feet flat on floor, lift the hips and move the roll downward so it is under the hip bones
    • As you exhale lower both knees toward the right until the left hip raises slightly off the towel roll
    • Inhale knees to center, then exhale both knees to the left
    • Repeat this sequence 5-10 times
  • Alter the position above by lifting hips and moving the towel roll to the right. Now only the right hip will be on the towel, while the left hip comes to the floor.
    • Lift the right foot off the floor with the knee bent
    • Keeping the knee bent, make slow circles with the right leg
    • You can leave the left knee bent with foot on floor, or extend it and let the leg rest on the floor (extending the leg will intensify the massage)
    • After you’ve made 5-10 circles on the right, repeat on left side.

One day, I hope to bring “Unwind the Spine” back. Until then, try the above towel tricks or join me for one of my weekly offerings. I teach Hatha Yoga (Sundays 5-6 pm MT), Yoga 1 (Mondays, 5:30 pm MT) and Healing through Yoga (Wednesdays at 5:30 MT).

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Wrist Watch

Two years ago I had carpal tunnel surgery on both wrists. Not at the same time…..that would have been crazy! I recovered from the first (mostly), and had surgery on the second soon after. As you might suspect, it really messed with my yoga practice. I never really thought about how many downward dogs were in a yoga class until I struggled with this kind of discomfort. Many yoga practitioners have asked me how to prevent wrist pain while in postures like table, plank and downward dog. The first thing to do is to have the pain checked out by your doctor. Carpal Tunnel Syndrome, when left untreated can lead to permanent problems, such as decreased muscle strength and function, or lack of sensation. But enough gloom and doom. The big question for yogis is what to do during a yoga class to prevent pain and avoid further injury.

Let’s first take a peek inside the wrist to get an idea of what’s going on in there. Which is actually quite a lot! Although there may be other causes of wrist pain, I’ll focus on the carpal tunnel since this is such a prevalent problem in our society. The carpal tunnel is a space between structures on the anterior (palm side) of the wrist. This space is like a pipeline for the median nerve and a bunch of muscle tendons as they go from the arm to the hand and fingers. The median nerve supplies muscles in the forearm, palm and fingers of the hand. It has the job of making the muscles of the thumb, index finger and middle finger move. It’s responsible for us being able to grasp objects, so it’s pretty important. Repetitive motion and continuous pressure on the anterior wrist can cause inflammation in the muscle tendons. The pipeline (carpal tunnel) gets clogged in a way, and then compresses the median nerve. Compression often causes tingling or pain in the fingers (thumb, index and middle), can reduce the ability to grasp objects, or cause one to drop objects. By the way, If you start to drop objects…..it’s definitely time to go to the doctor.

Because of pressure on the wrists, Carpal Tunnel Syndrome can also cause pain or discomfort in the above mentioned yoga postures. To avoid this discomfort check your alignment when you’re in postures with weight on your hands. Try the following tips when in table, downward facing dog or plank pose:

Table:

  1. Come onto your hands and knees and align your wrists under your shoulders and knees under your hips
  2. Spread your fingers wide
  3. Internally rotate your forearms inward so that the insides of the elbows face toward each other instead of facing forward
  4. Finally, press the mound under the base of your index finger into the earth. This will take pressure off your thumbs and wrist
  5. Try to have the weight equally distributed between the hands and the legs

Downward Facing Dog

  1. From your position in table, tuck your toes under and lift your hips up
  2. Now rotate your forearms outward
  3. As in table, press the mound under the base of your index finger into the earth. This will take pressure off your thumbs and wrist
  4. Evenly distribute your weight between your hands and your feet so that not all the pressure is on the hands.

Plank

  1. Start in Table
  2. Extend each leg back and tuck the toes under to find your plank posture
  3. Rotate forearms inward and press down through the index finger mound
  4. Finally, press your heels back toward the wall behind you to distribute the weight more evenlyHopefully these tips will help make these three postures more comfortable and accessible during your yoga practice.

For a yoga class to help all your body parts feel better, try one of my weekly offerings. I teach Hatha Yoga (Sundays 5-6 pm MT), Yoga 1 (Mondays, 5:30 pm MT) and Healing through Yoga (Wednesdays at 5:30 MT).

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Is the Weight of the World on Your Shoulders?

It does seem that the shoulders bear more than their share of burdens. And yet…..they persevere through lifting, carrying, sports, and all other manner of abuse we put them through. The shoulders are really a miracle of engineering. The shoulder joint is the most mobile joint in the body. This is great, because it allows us to move our hands freely, thus providing access to all sorts of tasks and activities. It’s also not so great, because this joint is often the victim of injury. To understand the reasons for this, and ways to keep your shoulders healthy and happy, we must first look at the anatomy of this versatile joint.

The shoulder joint is made up of the humerus (upper arm bone), clavical (collar bone), and scapula (shoulder blade). The humerus fits into a cavity called the glenoid fossa, which is on the outside edge of the scapula. Stability of the shoulder joint is mostly a function of four muscles called the rotator cuff muscles. These muscles originate on the scapula and insert on the top of the humerus. They provide movement and support to the shoulder. When these muscles become weak or inflamed, then pain, reduced range of motion, and instability can occur at the shoulder joint. This can lead to increased risk of injury. In addition to the rotator cuff muscles, there are also muscles knows as scapular stabilizers. These muscles reside in the upper back and attach to the scapula. They help with both movement and stability of the scapula. Scapular movement allows the the arm to achieve greater range of motion. It’s important to keep the scapular stabilizers and the rotator cuff muscles strong for optimum wellness of the shoulders and arms.

If you attend a gym, there are many machines that can help you strengthen these muscles. But if the gym isn’t your scene, you can still achieve good results on your own at home. I also offer private “Functional Yoga Coaching” to address individual wellness goals and a weekly yoga class called “Yoga for Healing” (sign up here).

Try the following exercises and yoga postures to help strengthen your shoulder muscles:

  • Alternating from Plank (Khumbhakasana) to Downward Facing Dog (Adho Mukha Svanasana)
  • Half Locust (Salabhasana) with I, Y, and T arm movements
  • Side Plank (Vasisthasana)
  • Bridge (Setu Bandhasana) with hands clasped underneath
  • Fish Pose (Matsyasana)
  • Seated Spinal Twist (Ardha Maysendrasana)
  • Arm Movements during standing postures, such as Warrior 1 & 2 (Virabhadrasana) can increase range of motion

For a yoga class to help all your body parts feel better, try one of my weekly offerings. I teach Hatha Yoga (Sundays 5-6 pm MT), Yoga 1 (Mondays, 5:30 pm MT) and Healing through Yoga (Wednesdays at 5:30 MT).

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

What a Pain in the Neck!

Neck pain and stiffness are common in our society. Sadly, not even old yogis like me are exempt from this persistent malady. The neck is really an amazing body part. This short structure connects the torso to the head and holds the weight of the world. Ok, really it just holds up our world, aka the head, which weighs roughly the same as a bowling ball. It also houses nerves that control the neck, eyes, diaphragm, arms, and hands. This means that tension in the neck can lead to headaches, sinus problems, vision problems, fatigue, and numbness in arms, hands, and fingers. Yes, the neck has really got our backs, and yet we fail to attend to its needs.

So how do things go so terribly, terribly wrong with the neck? Much of the tension we feel is due to our lifestyles. Our body is designed for the parts of the spine to stack in perfect alignment. Our ideal alignment features the ears over the shoulders, shoulders over the hips, and hips over ankles. When we sit in front of our computers or watch TV this is not happening. Often, we lean forward towards the computer, then maybe tilt our heads upward and/or forward to see the monitor. Of course, our posture does not improve when we relax on the couch to binge watch our favorite shows. Then we might slump in our seats, or lay out on the couch with our necks in an uncomfortable and unnatural position. Sometimes even “a good night’s sleep” is not so good for our necks.

If you’re experiencing problems that may stem from neck tension, it’s time to take action. A trip to the doctor may rule out any serious problems. If that’s the case, you can try the following ideas to help reduce any pain, tension, headaches, etc. For more tips on spinal health, subscribe to my newsletter here.

First, try changing your pillow. If you start the day with a headache or neck pain, the solution may be as simple as buying a new pillow. Look for one that offers support, but has enough give to avoid placing the neck at an angle. If a pillow is too firm , it puts the neck in misalignment…..too soft and it does not offer support.

Next, consider your posture as you go about your day. Ask yourself, “Where are my ears?” If the answer is, “My ears are in front of my shoulders,” then it’s time to realign. See my post Don’t Wear Your Shoulders As Earrings for more tips on posture. Now incorporate movement and neck stretches into your day. Try the following:

  • Start with your gaze forward, then move your head to the right. Pause briefly, then come back to center. Do this 10 times on the right, then repeat on the left.
  • Next, look to the right again, and as you exhale allow the chin to come down in a half circle to the chest. Inhale, as you continue this half circle bringing head to gaze to the left. Exhale and repeat towards the right. Do this 10 times. You can also do full neck circles if you do not feel discomfort or pain with them. Many yoga classes are helpful for releasing tension as well. To sign up for my “Unwind the Spine” class on Fridays at 4:30 MT, click here.
  • Now work on scapular movement. With your arms by your sides (elbows bent), or in your lap, squeeze the shoulder blades together. Hold for a breath and release. Repeat 10 times.
  • To stretch your neck, sit up tall on a chair and place your right hand behind your low back, near the sacrum. Let the left ear drop towards the left shoulder. Hold and breathe for 5-6 breaths. Repeat 2-3 times, then switch sides.
  • To strengthen the deep muscles in the neck, lie on your back and gently press the back of your neck down to the surface beneath you. Your chin will slightly tuck. Hold for a breath, release and repeat 10-20 times.

Being mindful about taking care of your neck can go a long way towards releasing tension and alleviating pain. For more ideas on neck stretches or for Functional Yoga Coaching or classes feel free to contact me.

For a yoga class to help all your body parts feel better, try one of my weekly offerings. I teach Hatha Yoga (Sundays 5-6 pm MT), Yoga 1 (Mondays, 5:30 pm MT) and Healing through Yoga (Wednesdays at 5:30 MT).

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie