Slow Neck Rolls
Materials Needed:
To Support Feeling:
Threatened
How to Do It
Sit or stand with your spine straight. Slowly roll your head in a circular motion, first to the right and then to the left. Make sure to move gently and avoid any jerky motions. Breathe deeply as you do this.
Why It Works
Neck rolls help to release tension in the neck and shoulders, areas that commonly tighten when feeling threatened. This exercise promotes relaxation and helps ease the physical symptoms of stress.
Guided Practice
Find a place where you can sit or lie comfortably and take a few deep breaths. Feel the support beneath you and imagine your body becoming heavy and relaxed.
With your shoulders relaxed and your spine straight, gently continue to drop your chin towards your chest. Feel the stretch in the back of your neck, the gentle pull as the muscles lengthen. Take a deep breath in, and as you exhale, allow your neck to soften into this stretch. Notice if there's a sensation of release, a softening of tension, or maybe something else. Begin to slowly roll your head to the right, letting your ear move toward your shoulder. Feel the stretch along the side of your neck, the gentle lengthening of the muscles. Allow your head to hang heavy, and breathe into the sensation. You might visualize your neck as a soft, flexible branch bending gently in the wind. Continue to roll your head back, feeling the front of your neck gently stretch. Be mindful not to strain, keeping the movement slow and controlled. Notice any areas that feel tight or tense, and with each exhale, allow them to release a little more. Imagine a soft wave of relaxation moving through your neck and shoulders, soothing and calming. Roll your head to the left, bringing your ear towards your shoulder. Feel the stretch deepen along the opposite side of your neck, noticing any sensations that arise. Allow yourself to stay with these sensations, exploring them fully without judgment. Imagine your breath flowing into these tight areas, gently loosening and releasing any tension. Complete the circle by bringing your chin back to your chest, and then slowly lift your head to a neutral position. Feel the balance and alignment in your neck and spine, the sense of ease and openness. Take a few deep breaths, noticing the sensations in your neck and shoulders, perhaps a lightness or a gentle warmth. Allow this feeling of release and relaxation to flow through your entire body. As we bring this practice to a close, take a moment to notice how your neck and shoulders feel now. Perhaps there's a sense of freedom or fluidity, or maybe a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the sense of calm and relaxation that this practice has brought. Know that you can use this gentle neck roll to release tension and find ease whenever you need it.