Motivation

It is important to regularly take time to release shoulder and neck tension and relax body and mind. With progressive muscle relaxation, you can achieve deep relaxation and consciously release the muscles.

Background

The shoulder and neck area are often affected by tension, which can be caused by stress, incorrect posture, or prolonged sitting. Progressive muscle relaxation is a proven method to consciously tense and relax individual muscle groups in order to achieve deep relaxation of the entire body.

Step-by-Step Guide

1. Find a quiet and comfortable place where you are undisturbed.
2. Take a comfortable position, ideally sitting or lying down.
3. Start by slightly pulling your shoulders back and holding for a few seconds to feel the muscles.
4. Consciously relax the shoulders, letting them loosen and sink down.
5. Breathe deeply while focusing on the neck muscles.
6. Tense the neck muscles by slowly tilting your head forward to feel the tension.
7. Relax the neck by bringing your head back to a comfortable position.
8. Repeat these exercises several times to achieve deep relaxation of the shoulder and neck area.
9. Focus on any tension and try to consciously release it.
10. Take time to stay in this relaxed position and enjoy the moment.
11. Consciously feel how your shoulder and neck muscles relax and loosen.
12. Enjoy the feeling of relaxation and make a commitment to regularly incorporate such exercises into your daily routine.

Final Reflection

After this progressive muscle relaxation for shoulders and neck, you will feel deep relaxation and loosening in these areas. It is important to pay attention to your body’s signals and regularly give it moments of relaxation to prevent tension and reduce stress.