“Tech Neck” Relief

Swan 

Think About: 1. Press the pubic bone into the mat 2. Lift the abdominals off of the mat 3. Lengthen as you lift and lower 4. Keep the neck long

What to Watch for: 1. Arching in the lower back 2. Over extension of the neck; make sure it remains long 3. Height of lift: keep it low with lower back support and work up to a higher position 4. Hands press lightly on the floor.

Technique: 1. Lie on your stomach and prop yourself onto your forearms 2. Make fists with both hands and turn the knuckles to face each other and touch 3. Anchor your pubic bone into the mat and open the chest forward and lift 4. Ankles, knees and thighs are together 5. Kick your right heel with a double beat toward your bottom 6. Scissor and switch legs 7. Repeat

Think About: 1. Keep your pubic bone anchored on the mat 2. Keep lifting your naval into your spine and lengthening your abdominals long 3. Shoulders glide down back 4. Lengthen the neck 5. Stretch the leg long on the mat 6. Open the chest

What to Watch For: 1. No sinking into the lower back 2. Crunching of neck: crown of head and neck should be lengthened 3. Stillness in torso and the inner thighs remain connected 4. Lifted upper body

Technique: 1. Begin on your hands and knees 2. Lower down to your forearms 3. Make a fist with one hand and cup it with the other hand 4. Extend one leg back, toes tucked under on the mat 5. Extend the other leg back to form a plank position with the body; feet are in Pilates Stance 6. Lower the chest toward the floor through the shoulder blades 7. Lift back up 8. Repeat 9. Lower one knee down then the other knee down 10. Sit back to your heels 11. Repeat

Think About: 1. Lift up and out of the shoulder blades; no sinking 2. Lengthen the spine 3. “Hammock” image cue

What to Watch For: 1. Length from the tailbone through the crown of the head 2. Sinking of the hips or shoulders 3. Tailbone and lower back are neutral, not arched 4. Neck is lengthened