HEALTHY COMPUTING EMAIL TIP 515: ROTATE AND BREATHE
Does your neck make crunching noises when you move your head, Do you experience tightness and pain or is your neck stiff? If you answer, yes, learn to loosen and free your neck when you ROTATE AND BREATHE.
HOW TO ROTATE AND BREATHE*:
Sit forward on the edge of your chair with your feet shoulder width apart and the angle of the knees slightly greater than 90 degrees so that you can see your toes as you look over your knees. While sitting erect, look to the extreme right and the extreme left and remember the spots on the wall as a measure of head rotation.
Gently tilt your chin slightly downward and begin to rotate your head to the left in a counter clockwise direction. Rotate very slowly and at any point you experience tightness, discomfort or pain, stop. At that point, take a breath and as you exhale image the air flowing down your trunk through your legs and out your feet and at the same time relax your shoulders. Then continue to rotate your head slowly in a circle and every time you feel discomfort or tightness, stop, breathe and relax your shoulders. After completing one rotation, repeat the same exercise except rotate your head to the right in a clockwise direction.
When your have finished rotating, let your left arm and hand hang along the left side of your body and place your right hand on your left shoulder. Close your eyes, take a deep breath, and as you exhale gently stroke down your left arm with your right hand. While stroking, allow your shoulders to relax and lean forward and to the left. Repeat three times.
Repeat the similar procedure except allow the right arm and hand to hand along your body and place your left hand on your right shoulder. Close your eyes and stroke down your right side while exhaling. Repeat three times.
Sit up, and once again look as far as you can to the right and then to the left and observe if you rotated further. In most cases, the movement was freer and the head rotated further.
Practice this and other movements during the day.
*Adapted from a presentation by Dr. Jon Schreiber at the Breema Center, Oakland, CA