Neck & Shoulders · 11 min
A short upper-body reset targeting the neck, jaw, and shoulders with gentle movement and release.
Why this session
Officers carry gear near the head and neck and often clench the jaw under stress. Releasing these muscles can reduce headaches and improve sleep.
Sit tall, eyes closed. Four slow rounds of box breathing.
beginner cueSit in a chair with feet flat. Hands rest on the thighs.
Slowly drop the ear toward one shoulder, roll forward, and repeat. Avoid dropping the head back.
beginner cueSmall range of motion. Move with the breath.
Lift the shoulders toward the ears, hold briefly, then release them down the back.
beginner cueSmall lifts. Let the exhale carry the release.
Gently draw the chin straight back, lengthening the back of the neck. Hold, then release.
beginner cueUse two fingers to guide the chin back. No force.
Let the lips part slightly. Rest the tongue on the roof of the mouth. Soften the jaw and temples.
beginner cueMassage the temples and jaw joints with the fingertips.
Drop the right ear toward the right shoulder. Keep the chin slightly forward.
beginner cueStay upright. Use the right hand for a very gentle assist.
Repeat on the left side.
beginner cueGentle assist with the left hand.
Urdhva Mukha Pasasana
On all fours, thread the right arm under the left. Rest the right shoulder and temple down.
beginner cueKeep the hips high. Only thread as far as comfortable.
Urdhva Mukha Pasasana
Repeat the twist on the left side.
beginner cueHips high, move slowly.
Savasana
Lie flat, arms away from the body, palms up. Let the neck be long.
beginner cueSmall pillow under the head. Blanket over the body.