Basic exercises for tension release

Exercises: Neck stretch and Spine stretch
Training type: Flexibility Training
Element: Air
Chakra: Throat Chakra Exercises
Subtle body: Mental Body

Requirements

Neck stretch and Spine stretch are two floor exercises for the upper body. They are simple and easy to do.

Outcome physical

These two activities release tension in the neck and chest area. They are helpful, and you will feel the relief of unease and tension quickly after a few times of doing the exercises.

Outcome spiritual

These two exercises clear up your mental body on a spiritual level by focusing on posture and tension relief. The mental body is part of your aura, where you generate your thoughts. If you release tension in the body, you can think more clearly because the focus is away from the physical unease. They are also part of the number one throat chakra exercises.

Best ways to do

Beginner Circuit: Alternate 15-30 seconds of Neck stretch and Spine stretch for 3 circuits.

Flexibility Circuit: Alternate 15-30 seconds of each activity with other flexibility exercises such as Side twist neck, Side bend, Arm and Head rotation, and Head and arm stretch.

Flexibility/Relaxation Circuit: Alternate 15-30 seconds of these two exercises with relaxation exercises, such as Awakening, Listening to self, Taking in, and Going deep inside. 

Guidance

1. Spine stretch

Come down on your hands and knees. Start lowering your head down to your chest and arch your back. Then pull your back down to a curved position and look up. Feel the stretch in your spine. Breathe through the nostrils.

Keypoints:

• Make a long neck
• Curve your spine up and down

2. Neck stretch

Squat down with your hands stabilizing you. Roll your head slowly forward and backward. Feel the stretch in your neck. Breathe through the nostrils.

Keypoints:

• Make a long neck
• Keep the lower back straight