By lunchtime, the collar begins to press, and the shoulders involuntarily pull towards the ears. The reason is rarely an uncomfortable chair or age. Most often, the deep muscles of the back of the head and upper shoulder girdle spasm from the habit of moving the head forward towards the monitor. A static posture compresses blood vessels, slows down blood flow and creates background heaviness even on a calm day. You can restore mobility without applicators, complex stretches and visits to a specialist. A light morning warm-up, which can be easily done barefoot on a mat, is enough.
1. Chin abduction – 15 reps
Stand up straight, look straight ahead. As you exhale, gently pull your chin back, creating a slight “double chin” sensation. Don't tilt your head. Hold for 3 seconds, feeling a stretch along the back of your neck. As you inhale, smoothly return to the starting position. The movement gently unloads the suboccipital muscles, removes compression from the vertebrae and returns the head to its natural position.
2. Reduction of shoulder blades with lowering of shoulders – 20 repetitions
Sit or stand straight with your arms freely along your body. As you exhale, gently bring your shoulder blades together, simultaneously lowering your shoulders down and straightening your chest. Hold for 2 seconds. As you inhale, relax, allowing your arms to move forward slightly without slouching. The technique engages the rhomboid muscles, aligns the thoracic region and relieves the usual “tightness” of the upper back.
Perform this complex every morning without getting up from the mat. After just 3-4 days you will notice: the collar stops pressing, your neck turns freely, and the working day passes without the usual heaviness in your shoulders.
