Legs steal the show of this week’s Fitness Friday video…. partly because this is a series of supine leg stretches, but also partly because I put my camera in the wrong place and you can’t see anything but my legs.
Put your back down on the ground and enjoy the great slow holds of this winding-down practice. It’s perfect as a pre-performance calming sequence or a post-performance cool down to help settle down the adrenaline.
This is one of my favorite stretches to release tension, holding, and inflammation of the neck muscles. As singers, we require freedom and ease through our neck and shoulder complex, but the act of singing, acting, and the stress and intensity with which we pursue our art leads to tension. By creating greater freedom through the neck and resetting the shoulders, we can free up the voice.
To do this, you’ll need a yoga block. Big box stores sell foam blocks which will work just fine; but I personally prefer these cork blocks because they create more pressure and give you something stronger to push against, allowing for a deeper release.
Start off on your back and place the occipital lobe (the base of your skull where the neck and skull connect) onto the block with the block horizontal at the middle height. Your head should end up higher than your shoulders. From there you can either keep your knees bent the entire time or extend through your legs, resting them on the floor and move your head slowly from side to side. Or you can do the twist I moved through in the video to accentuate the lengthening of the spine. To do so, lean your bent knees to the left, then slowly look to the right. Stay there for 5-10 breaths. Bring your head back to center first, then bring your knees up and switch directions. To finish up, you can extend your legs and adjust the angle of the block for maximum traction on the neck. It’s utterly delightful and I always feel so much taller and peaceful when I finish….even if it does give you a double-chin. 😉
(Click the title of the blog post to see video link)