This technique is one that may be a little tricky to see on the video, so I’m just going to explain it real quick. You may or may not be familiar with the word isometric. It means contracting a muscle without actually moving. So if I sit here and contract, make a fist, and my biceps nice and firm because I’m holding it tight, you’re going to be doing that in your neck. And once I demonstrate, what I’m doing is pressing the temple, the side of my head, into the floor. And we’re going to do that while turned all the way to one side and then the other. And you’re going to go to one side three times and then back to the center and then the other side three times.
So I recommend you take this one real gentle. At one time I told someone to push with all their might, and I probably shouldn’t have said that because their neck was a little sore. So think 20%. So when I say press your head into the floor, I don’t mean I’m pushing as hard as I can, but just enough to energize the muscle. What we’re really doing is learning how to reclaim rotation in the neck, which you can see would be important for many everyday activities, including just having a happy neck. So you’ll be turned to one side and pressing into the floor, strengthening your muscles while they’re rotated. It looks like this. Come onto your back. Because your shoulder blades are a floating bone, they may be like this when you get down there.
So consciously tuck the scapula underneath you, which is your shoulder blade, and feel that your shoulder is very close to the floor. Have your palms open and actively reach through your arms. Turn your head to the right as far as you can. And then just pause there. Notice which part of your head is on the floor. It may be your temple, it may be more back in the middle of your skull. Wherever you are is perfect. Don’t force anything. Open your mouth a little bit so there’s no tension in your jaw. Sometimes we hold tension here that can make the neck feel tight also. Take a huge deep breath in. And on your exhale, press for five seconds the right side of your head into the floor, squishing your temple into the floor.
After five seconds, relax, keep your head to the side. Pick it up and try to turn it further. You may notice it doesn’t go much further, but remember a millimeter is a mile inside your body. So you’re going a little further, making more contact, and then again pressing for five, four, three, two, one. Relax. It’s hard to see the difference between when I’m pressing and when I’m relaxing, so I’m making a big point about it. Pick up the head, turn it a little bit further. So now I’m actually on my temple. That might not happen right away. And for the last count of five, I’m pressing gently the temple into the floor. Five seconds. And then very gently bring your head back to the center.
It doesn’t look like much, but there’s all kinds of wonderful sensation of stretch and strength building in that rotation. And now we go to the other side. Take your time and breathe, even nodding a little bit occasionally to loosen up some of those patterns of tension. Once again, press for five, four, three, two, one. Relax, wiggle, let the jaw be soft, wiggle around a little bit. Pick it up, turn it, put it back down. Pressing, five. You may even feel the release on the opposite side. It’s very interesting. Four, five. Good job. Last one. Wiggle, get loose, pick it up, turn it further, As far as you can go, notice if this shoulder’s popping up, you need to really relax that back down also.
And then last time, five, four, three, two, one. I recommend keeping your mouth open when you do this to guarantee you’re not clenching in your teeth. And then after that, interlace your fingers, take them under your head and use your thumbs as a little massager right at the base of the skull. this bone right here and massaging it. You can also pick your head up and then just kind of explore a little freestyle neck stretching. I really believe stretching your neck is one of the most important habits to develop in keeping your body happy. It’s a very moody, emotional body part. So if you ever get into a bad mood, your neck gets tight. And then even when you’re in a good mood, your neck might still be tight.
So think of it like hygiene for the inside of your body and develop a habit of mobilizing and moving and stretching your neck in any way that feels good to you on a regular basis.