Expert Support
Hello MS Village! Here are this month’s Yoga exercises. Just simply follow the directions below and enjoy a healthier and more active life.
Neck & Shoulder Release: sit upright comfortably (i.e. crossed legged, legs extended out on the floor or upright in a chair), keep your shoulders wide and relaxed, imagine there is a string attached to the crown of your head and the string is being pulled upward so your neck can lengthen. Take note of your sit bones (the pointy bone that you can feel in each buttock) grounded to the earth beneath you.
Neck rolls: maintaining your posture, gently turn your head to the right and inhale. On your exhale let your chin fall toward your chest as you roll your head to the left. Imagine you are drawing a smile with your chin. Continue rolling from side to side and let your breath be your guide. Do this very slowly. Savour the gentle stretch you are likely feeling along the back and sides of your neck.
Shoulder release: maintaining the same posture you’re in—on a slow inhale, lift your shoulders up towards your ears.
Make a forceful exhale to allow your shoulders to release and drop down to your starting position.
At your own pace, repeat for as long as this is comfortable, only as forceful as your body enjoys.
Many of us hold a great deal of tension in our neck and shoulders; practice these exercises daily and notice the difference!
