Collected works and current thoughts
Comprehensive Guide
Targets neck tension via shoulders, upper back, and spine using Science of Stretching principles. Standard: 11
minutes (minimal stretches). Full: 30 minutes w/warm-up & close. Consistent 4-5x/week yields control over neck
issues.
Why Neck-Adjacent?
Direct neck work risks injury; this sequence stretches adjacent tissues (traps, shoulder blades, hamstrings) for referral relief. Builds strength, mobility, parasympathetic calm via vagus stimulation. Ideal evening routine—do last, before bed.
Key Principles
- Breathe to Relax: 5 breaths/min (inhale 4, exhale 8 for calm).
- Wet Noodle: Passive tension, relax into holds 2-5 minutes for remodeling.
- Passive Tension Over Time: 2-5 minutes unlocks neurological unwind and tissue change.
- Feel > Form: Props enable deeper relaxation. Exit slowly to avoid cascades.
- Work From Where You Are: Injured/tight days: Scale back, still move. Progress varies—detach from highs.
- Consistency: Micro-sessions add up; neurological retraining via repetition.
Full Sequence
Warm-Up (3-5 min)
- Shake: Feet parallel (~hip width), knees bent, sacrum tucked (heel pressure via ligaments). Bounce full body, eyes lead breath (inhale 6/exhale 6, mouth open).
- Neck Mobility: Eyes lead head up/down/sides, then circles (slow on tender spots).
- Isometrics (30s each): Right/left hand to head side; both hands front/back; upward (tuck tailbone, fontanelle up, grip toes).
- Reset: Partial forward fold (arms on thighs), relax spine. Alt: Supine knees up.
Minimal Stretches (8 min + transitions = 11 min)
2-minute holds each: Cliffhanger, Pretzel Arms (right forward), Pretzel Arms (left forward), Wide Dog.
Stretches Expanded (8-20 min)
| Pose | Setup | Hold | Targets & Tips |
|---|---|---|---|
| Cliffhanger | Prone, head to wall, arms overhead >shoulder width. Drop chest/shoulders. Toes curled. Clean hands for grip. | 2-5 min | Shoulders/traps. Post-3.5 min: Exit slow vs spasm. |
| Pretzel Arms (Right Forward) | Prone, right arm forward of left (elbows cross), chin on right arm. Pillow optional. | 2-5 min | Diagonal shoulder blades. Breathe through awkwardness. |
| Pretzel Arms (Left Forward) | Prone, left arm forward of right (elbows cross), chin on left arm. Pillow optional. | 2-5 min | Diagonal shoulder blades. Breathe through awkwardness. |
| Wide Dog | Wide feet, narrow/elevated hands, knees bent, sternum to floor btwn blades. | 2-5 min | Upper back/hamstrings. Props for balance. |
Closing (2 min)
- Shake.
- Twists: Arms up, oppose shoulders/hips (Tai Chi foot push optional).
- Pelvic Floor: Feet parallel/bent, sacrum down (perineum to mid-arch/”bubbling well”), fontanelle up, internal arms, sternum drops. Release slow.
Progressions
- Minimal: 2-min holds x4 stretches (11 min).
- Standard: Add warm-up/close (~25 min).
- Advanced: 5 min holds, bench/pillow props, external thigh rotation in close.
Micro-Challenge
Minimal sequence tonight (11 min). Note which stretch surprises you most.
To Be Filled In
Embed video: [practice teach].
Refined from live transcript + prior summaries. More series coming.
