Stretching & Relief
Shoulder and neck release
A gentle lengthening of the side of the neck using the weight of the hand.
Purpose
Reduce habitual tension in the trapezius and the side neck muscles.
Starting position
Sit with a straight back. Shoulders lowered, both feet on the floor.
How to perform
Let your right shoulder drop down. Tilt your head to the left, as if listening toward your shoulder. Rest your left hand on your head — no pressing, just the weight of the arm. Stay for 3–5 calm breaths, then change sides.
Breathing
With each exhale, allow the shoulder to sink a little lower.
What to pay attention to
The hand does not pull or press on the head. If you feel tingling in the arm or pain, stop the exercise.
Common mistakes
Pulling the head with the hand, lifting the shoulder toward the ear, holding through pain.
Dosage
20–30 seconds on each side, 1–2 repetitions.