Lie on the ground face down, spread your arms open into a T shape with a 90 degree angle between your torso and arm. As you inhale roll over to the right, placing the left foot behind you, knee bent and cheek to the floor. Yoga poses that also help are Bow and Bridge. Get good sleep and avoid stress, sitting at a desk for too long and hauling heavy bags.
Sitting at a desk, grasping on to your phone, stress, commuting, hauling bags and kids, not to mention bad sleep are just some of the reasons your shoulders and neck may feel wretchedly tensed by the end of the day. It’s not your fault. It is modern life’s fault.
Here is an I.AM.YOU. sequence I use either as one unit or as pieces of a whole to release my shoulders, neck, and back muscles. I think of it as giving them a little love so they can go out and do it all again for me the next day.
I call this pose the awesome stretch because that’s what it is. Lie on the ground, face down. Spread your arms open into a T with a 90 degree angle between your torso and arm. As you inhale roll over to the right, placing the left foot behind you, knee bent. Rest your cheek to the floor. Make sure you only go as far as feels comfortable to your shoulder. Breathe as long as it feels good and repeat the same for the other side.
Go back to laying on your stomach. Bend your knees and grab the ankles. If you have a lower back problem skip this pose. On an inhale lift your chest and maybe your legs up. Drop your chin if it feels good. Breathe here 5-10 breaths.
Flip over to lay on your back. Place your feet on the floor hip distance apart, knees bent, arms alongside your body. Inhale and lift your butt and lumbar spine up. Exhale and shimmy your shoulders underneath your body. Optionally, clasp your hands and palms. Bring your sternum towards your chin and take 5-10 breaths or longer here. You can even place a block under your sacrum and hang out while on the phone or binging on Netflix.
Lay on your back and let your knees flop out to the side and feet on the ground. Place a block or rolled up blanket underneath your thoracic spine. That is the upper back below the neck, the part that is usually most hunched. Spread your arms wide and optionally bend your elbows to 90 degrees. Breathe here for as long as you have to.