Reducing tension and discomfort in the neck and the shoulders

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Attention: This session is Module 3 of the course Improving and Supporting Health with Somatic Exercises | 4 themed modules. If you have already bought the course, there is no need to purchase this module.
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Where do you hold tension when you are stressed or unhappy, or tired?

The main answer is the neck and shoulders – the muscles in this body area are vulnerable and often overused.

Tension and tightness appear very quickly, and we don’t realise it; to make things worse, we are getting used to the discomfort and think it is normal.

Tension in the shoulders and neck also restricts the ability to breathe fully and properly. The breath with those tight muscles is called ‘ shallow breathing’ and is dangerous to our mental and physical health.

In this session, you’ll learn how to eliminate muscular tension in your neck and shoulders to improve your mental and physical well-being with simple, slow and safe mindful repetitive somatic exercises.

You will have a better posture, breathing activity, and a big smile!

Disclaimer:

Please consult with your doctor or physician before participating in any exercise program. By taking part in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yogalaurent (Laurent Roure) from any and all claims or causes of action, known or unknown, arising out of Yogalaurent’s (Laurent Roure) negligence.

What are the benefits of somatic exercises?

• This practice helps to eliminate the ongoing tension, aches, and discomfort in your shoulders and neck and all body.
• They improve the flexibility of your spine and freedom of movement in your body.
• They help to soothe lower back tension and pain.
• It also increases one’s overall flexibility and joint suppleness, contributes to fluidity in one’s connective tissues and balances the respiratory and nervous systems.
• Somatic practice helps to improve the body’s postures and a sense of balance, strength, and stability.
• It contributes to the fight against anxiety, supports stress relief, and regulates the nervous system.
• Best of all, somatic exercise is a simple, accessible, and relaxing path to better health.

How does it work?

Somatic exercise techniques such as Feldenkrais, Alexander technique, and somatic yoga use repetitive, gentle movements in order to rewire the brain and nurture the brain-body connection. People who suffer from chronic pain for example can find that these gentle motions can help to ease their symptoms.

The process of using the simple motions of somatic exercise to create new, less troublesome pathways in the brain is known as sensory-motor learning. It’s a rejuvenating and refreshing way to be present in your body. People who practice somatic exercise can expect to reduce stress and feel fresh.

How to prepare for each session?

• First, choose a quiet place to practice, a room where you won’t be disturbed.
• Wear loose and warm clothing that you feel comfortable moving freely in.
• At the start of each video, I will tell you how to prepare your posture:
• If you practice seated, you will need a firmly cushioned chair (not a sofa or armchair), low enough to put your feet flat on the floor.
• If you practice lying down, you will need a yoga mat or soft blanket- the surface needs to be comfortable
• Practising after a meal, coffee, alcohol, or if you feel fatigued is not recommended.
• Avoid any stressful activities after your session to maintain and enjoy the benefits of the work done.

How to maximise the benefits of this practice during the sessions?

1. You can choose any of the videos and practice them not in a particular order – decide which session suit you now.
2. Each session is thirty to forty-five minutes, including the body scan at the start and the relaxation at the end. The length will depend on your pace and repetitions.
3. Repeat each exercise 4 to 8 times before resting and moving on to a new one.
4. Practice once a day only to allow your brain to register and integrate the work done. However, you can practice as many times as possible per week. Your body will improve faster if the exercises are done regularly.

Essential guidelines for a successful practice:

1. This work is about experiencing and not exercising – it is developing a mind of an observer, an explorer. When we work this way, we see something we might have forgotten or never seen before. We are rediscovering the body and its sensations through the eyes of a young child.
2. Therefore, you must move with ease and without the need to stretch or force through the part of the body in action. The movement is small, comfortable, and easy.
3. To help with this easy movement, you need to move very slowly so that we can notice and observe the sensations and if you make any unnecessary muscular effort.
4. Although this work is called ‘exercising’, practice in a relaxed manner and let go of any tension. It is crucial in this work.
5. Always spend a minute or so resting between exercises so the brain can digest and register new and useful sensory-motor information.
6. No one should experience pain or discomfort during these exercises, even with physical limitations like injuries, surgeries, or illnesses.

Instead, reduce and make the movement extra small and easy, or if it is still uncomfortable, use the power of visualisations and experiment with the movement in your mind. It has the same benefits as a classic movement.

You are now ready to practice, and I look forward to showing you all those wonderful techniques and helping you empower your health and wellbeing.