FlowlyShoulders and neck — releasing the hold
For shoulders that have been up near your ears since about 10am.
ProtocolFoundational10 min practice
When this may be useful
After desk work, driving, carrying, or a tense day.
Before you begin
Keep the movements small and let the breath stay easy. Nothing here should be forced.
Understand
Shoulder and neck holding is often a response to attention, stress and sustained position rather than a mechanical problem. Movement plus a longer exhale tends to change it more reliably than stretching hard.
Practise
The sequence
01Breathing into the back ribs
6 breaths
Sit or lie comfortably and direct the breath towards the back of the ribs.
- Purpose
- Reduce upper chest breathing that keeps the neck working.
- What to notice
- Whether your shoulders rise as you inhale.
02Shoulder circles
6 each direction
Slow, full circles backwards, then forwards.
- Purpose
- Restore movement to the shoulder blades.
- What to notice
- Where the circle skips.
03Neck turns
5 each side
Turn the head slowly to one side, pause, and return. Then the other.
- Purpose
- Gentle cervical rotation with no push at the end.
- What to notice
- Whether one side turns further.
- Modification
- Lying down if sitting feels effortful.
04Arm openings
6 each side
Lying on your side, arms together in front, open the top arm across and follow with your eyes.
- Purpose
- Thoracic rotation with the shoulders free.
- What to notice
- The point where the ribs stop and the arm keeps going.
Notice
Sit still for a moment. Where are your shoulders now compared with when you started?
Reflect
A moment to notice
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