Too Busy for Your Own Good (24 page)

Are you feeling silly yet? Just wait!

Eye movements
. With both eyes together, look up and to the right, then to the left and back again; repeat eight to ten times.

Now . . . you've
got to
be starting to feel silly with the next set!

Combo movements
. In opposition, move your tongue down and to the right while both your eyes look up and to the left. Then, move your tongue down and to the left while both your eyes look up and to the right. Repeat eight to ten times.

Switch by moving your tongue up and to the right while both your eyes look down and to the left. Then, move your tongue up and to the left while both your eyes look down and to the right. Repeat eight to ten times.

Now
, do the Head Check again and note your “spots” and your jaw tension. Do you notice an improved range of motion? Not so silly, after all!

There is a simple explanation as to why these exercises work. You are moving the muscles and joints that tend to get locked when you are concentrating, on a tight deadline, or under normal stress. As well, you are breaking patterns of muscle memory and cross-firing the nerves to break these blockages.

After doing the previous movements, move on to the following exercises that are designed to release stress and
tightness in your neck and increase your flexibility. Since muscles, tendons, and ligaments supporting your head on the top of your spine are many and complex, it takes very little stress for them to cause you discomfort.

Head shaking
. Stay seated or standing comfortably, looking straight ahead with your arms hanging relaxed at your sides. Shake or “jiggle” your head side to side in small one-inch movements. Try to use very little effort and continue being relaxed in your head and neck. Continue this motion for thirty to sixty seconds.

Move your head slightly to the left (about 30 degrees) and jiggle your head for thirty to sixty seconds. Repeat with your starting position 30 degrees to the right of center.

Massaging the occipital joint
. Use your index, middle, and ring fingers of both hands to massage the area between your skull and first neck vertebra (the occipital joint). Softly and gently, continue in a circular motion for thirty to sixty seconds.

Leave the fingers on the joint,
stop
massaging, and stretch your elbows out to the side as much as you can comfortably. At the same time gently move your head forward 25 to 30 degrees; hold ten seconds. Return your head back to neutral, then gently move your head backward 25 to 30 degrees; hold ten seconds. Repeat two to three times.

Skull massage
. Use two fingers to firmly massage the base of your skull (the bumps behind your earlobes). Vary the method from up/down to front/back, in small circles. Continue thirty to sixty seconds, then switch to your other side. At first, this may be uncomfortable, but this will lessen when the massage is done several times a day.

Jaw massage
. Use three fingers to lightly massage your jaw “hinge.” Use small circles forward and backward, varying the speed and intensity. (Again, be careful if you have TMJ problems.) Continue thirty to sixty seconds and finish by using your flattened hand to press firmly (without movement) for ten to fifteen seconds. Release, smile.

Neck tilts
. Neck tilts should not create pain, so remember to move gently and slowly. Inhale, and stretch your spine upward through the top of your head. Keep your sternum (breastbone) lifted. On exhale, allow your head to tilt toward your left shoulder. Hold, and relax for several breaths. Repeat on the other side. Don't allow your back to round as you breathe while in this position.

Now
, do the Head Check and note your spots. What is the improvement in your range of motion?

To relax your shoulders and upper torso, you need to “perfect the pluck.” A pluck uses your thumb and your index and middle fingers in a quick pinching motion.

Shoulder plucking
. Using your left hand on your right shoulder, pinch the large muscle that runs between your neck and shoulder, the trapezius. Pluck the “cord” up and away, then repeat twice. Switch hands/sides. This is a quick motion. This exercise may feel tender at first but will get to be more comfortable as the muscle relaxes. You can also do this lying in bed when you first wake up.