Mobility and MFR for tight shoulders and a stiff neck: Great for surfers, overhead athletes, as well as ALL human beings — because in life we use our arms a lot!
So, grab a yoga block (mine’s a Manduka Recycled Foam Block) and follow along. Save for later and repeat, repeat, repeat! I like to use these techniques before I paddle out for a surf or before a yoga or training session. They can also be used after to support recovery.
1. T-SPINE EXTENSIONS
With the block on its middle height, lean back so that the bottom of your ribcage lands on the bottom edge of the block. Engage your core to stabilize your low back and hold your head in your hands with your elbows pointing skyward. On an inhale, lean back, feeling as if you’re only extending (back-bending) the part of the spine on the block; On an exhale use your core to bring you up to where you started - Keep in mind this movement is small! Continue for a few reps, then move the block up a little closer to the shoulders and repeat.
2. BLOCK IN ARMPIT
Come onto your right hip and, with the block on its mid height, bring your armpit over the block so that your elbow can rest on the floor. The bottom edge of the block should land somewhere on the side ribs. Keep the ribs heavy and gently rock between the front and back of your shoulder. Take 10 or so rocks, pausing anywhere along the way that feels good. Don’t forget to do the left side!
3. NECK RELEASE
With the block on its mid height, bring the base of your skull to rest on the bottom edge of the block – the neck shouldn’t be on the block, but draping off of it. Keep your head heavy and explore ‘drawing’ infinity signs (a side-ways figure 8) with your nose – aim for 5-10, pausing anywhere along the way that feels good.