Shoulders And Neck Relaxation Techniques

Lay flat on back and place the palms down on bed. Following ten minutes of relaxation, stiffen the shoulder muscles slightly.  Stiffen them a little more and hold at the degree--a little more--and maintain that rigidity for about thirty seconds. Note the marked sensation of tenseness through out the shoulder muscles.  Now let the shoulders go a little and hold--a little more and hold.  Now let go completely, observing the disappearance of the tension in the shoulders.  Relax for about five minutes. Then continue the following process:

• Repeat the above tension process.

• Relax for five minutes.

• Slightly stiffen the muscles of the entire neck

• Stiffen them a little more-- a little more.  Hold the muscles in this rigid state for about fifteen seconds.

• Note the extraordinary feeling of tenseness in the entire neck.

• Now let the muscles relax slightly and hold at the degree.

• Let go a little more and hold it.

• Continue letting go--a little more--then leg go completely, until the tension in the back muscles disappears.

• Relax for about five minutes.

• Repeat the above neck stiffen and relaxing process and relax for remainder of period.

Remember

While relaxing the shoulders and neck, make sure you are completely relaxed in arms, legs, trunk and neck as well as abdomen and back.

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