Daily Face-Yoga Tarot Exercise
The Neck Stretch
Target Muscles and Areas
Sternocleidomastoid: The muscle running along the side of the neck, which turns and nods the head.
Trapezius: The muscle extending from the back of the neck to the shoulders, involved in shrugging and neck movement.
Levator Scapulae: The muscle at the back and side of the neck elevates the shoulder blade.
How to Practice The Neck Stretch
Comfortable Position: Sit or stand comfortably with a straight spine.
Head Tilt: Gently tilt your head to one side, bringing your ear closer to the shoulder until you feel a stretch on the opposite side of your neck.
Hold the Stretch: Hold this position for 20-30 seconds, breathing deeply and keeping the rest of your body relaxed.
Return to Center: Slowly bring your head back to the center and repeat the stretch on the other side.
Forward and Backward Tilt: Tilt your head forward, trying to touch your chin to your chest, and hold for 20-30 seconds. Then, tilt your head backward, looking up at the ceiling, and hold for another 20-30 seconds.
Rotation: Rotate your head to look over one shoulder, hold for 20-30 seconds, then rotate to look over the other shoulder and hold again.
Benefits
Relieves Tension: Helps to alleviate built-up tension and tightness in the neck muscles.
Increases Flexibility: Regular stretching can increase the flexibility of the neck muscles.
Improves Posture: This can contribute to better posture by lengthening tight muscles.
Reduces Stress: Neck stretches can be calming and help to reduce overall stress levels.
Promotes Relaxation: Stretching and focusing on breathing can promote relaxation and mental clarity.
For The Neck Stretch, targeting the Sternocleidomastoid, Trapezius, and Levator Scapulae, the blend will focus on relieving tension, promoting relaxation, and enhancing circulation. Neck stretches are deeply grounding, so the diffusion blend will also emphasize releasing stress and fostering calm awareness.
Blend Purpose:
- Topical: Eases muscle tension, soothes the skin, and promotes circulation to the neck and shoulders.
- Diffusion: Encourages relaxation, relieves stress, and complements the stretching, grounding nature of the exercise.
Topical Blend (Tension Relief & Soothing)
- 2 drops Marjoram Essential Oil (eases muscle tension and stiffness).
- 2 drops Lavender Essential Oil (calming and anti-inflammatory for tense muscles).
- 1 drop Eucalyptus Essential Oil (stimulates circulation and cools tired muscles).
Instructions:
Dilute in 1 tsp of carrier oil, such as coconut or jojoba oil. Massage into the sides and back of the neck and along the tops of your shoulders before or after the exercise to release tension and enhance the stretch.
Diffusion Blend (Grounding & Relaxing)
- 3 drops Patchouli Essential Oil (deeply grounding and calming).
- 2 drops Cedarwood Essential Oil (stabilizing and relaxing for neck tension).
- 1 drop Bergamot Essential Oil (uplifting to relieve stress while staying grounded).
Instructions:
Diffuse the blend during your neck stretches to help relax both your body and mind, creating a soothing environment for a deeper stretch.