Yoga For Bloggers – Simple Self Massage To Ease A Sore Neck And Stiff Shoulders

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Welcome to another post in a series of yoga for bloggers posts. Thanks for visiting our website!

ahhh...ease the knots in your shoulders

In previous posts we looked at a simple yoga sequence to release neck pain and ease lower back pain. Slightly different angle today as we are going to practice a simple neck and shoulder self – massage to sooth and ease aches and pains in your neck and shoulders.

What Happens When You Work All Day In Front Of A Computer Screen

As a blogger you need to be creative. You need your energy to flow and you need to focus, be alert and relax when you write.

Working online, it is so easy to get distracted and waste precious time flittering from twitter to facebook and surfing the net. Your time is precious, therefore you need to be sure your mind and body are in optiminal condition when you work so you make efficient use of your time.

Constant flittering between websites plus sitting in a cramp position for lengthy periods of time lead to a build up of sore and tense muscles. I am sure if you pause for a moment and tune into your body you will notice that your neck is sore and lower back stiff and achy. Neither of these bodily conditions is conducive to your wellbeing. In fact, when your energy is blocked or stagnant it is difficult for you to free flow and keep up your energy levels.

Take a Break…

A few minutes break every now and then to mindfully stretch, massage and relax your body does wonders for your ability to concentrate and make good decisions.

Follow this simple self massage sequence

and loosen up sore tense neck muscles and to help rebalance your mind body and spirit so you can remain alert, calm and focus at all times.

The sequence can be done in as little or as much time as you choose.

10 Step Simple Self Massage To Ease Neck And Shoulder Ache

Step 1: Sit in a comfortable upright position. Feet flat on the floor. Stretch and wiggle your toes. Lengthen your spine and lower your shoulders. Shake and flap your hands. Then rest your hands on your lap, palms facing up.

Step 2: Relax your jaw, soften your gaze and pretend to chew gum really badly. Make as much noise as you can “chewing gum”.

Step 3: Close your eyes and spend a few minutes just observing the everyday breath as you breathe gently in and out through your nose. This helps to calm and quieten your mind. Notice how the breath flows through the body.

Step 4: Using small circular motions, gently massage the back of your neck with your fingertips. Work up and down the back of your neck then using alternate hands stroke along the back of the neck and under your throat.

Step 5: Open and close your mouth and make a long aah, ooh, eee and uu sound. Making small circles, gently rub your index and middle finger tips over your chin and round your mouth.

Step 6: Using your thumbs and index and middle fingers gently squeeze and release the flesh around your shoulders and upper arms.

Step 7: Make a small fist with both hands gently tap across your chest and over your upper body/shoulders. This has a stimulating effect on the body.

Step 8: Cross your arms by placing your right hand on the top of your left shoulder and your left hand on the top of your right shoulder and gently stroke the top of your shoulders a few times and slowly glide your hands down your arms to your finger tips and gently pull your fingertips as your release the pressure. Do this 3 – 7 times.

Step 9. Flick your fingers as if flicking water and then rest your hands on your lap.

Step 10. Close your eyes refocus on your breath and be still for 2-5 minutes noticing what you notice. Then when you are ready slowly open your eyes. Spend a few more minutes sitting still before reengaging with your work.

How Do You Feel Now?

This simple self massage can easily be slipped into your day. Practice it often, to ease and smooth stiffness in your neck and shoulders. Be gentle and see how freer and relaxed you feel afterwards.

I’d love to know whether you think this simple massage is useful in helping you release stress. Do you have any tips and self-care strategies to ease stiffness? Share your thoughts in the comment box below.

SPECIAL GIFT. life is beautiful. Ms Ileane Smith created an audio podcast of my post and a cool is that! Thank you Ms helped me make one of my dreams come true. Tune in to mellow vibes

What Next? Help me to win this week’s blog challenge. This week we need to get as many email subscribers as possible. You will only receive the odd email. Simply click this link and you will be taken to my email sign up page.

PS. Looking for inspiring blogs on #yoga and #wellbeing? You may link to my posts or give out a link to my posts

Image: with thanks PatriziaSoliani via


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About Ntathu Allen

Yoga Teacher, Blogger and mum to three bubbly teens, I aspire to support, educate and encourage busy mums and working women to weave moments of calm into their hectic schedule.

About Ntathu Allen

Yoga Teacher, Blogger and mum to three bubbly teens, I aspire to support, educate and encourage busy mums and working women to weave moments of calm into their hectic schedule.


  1. Thanks Ntathu Allen. It helped me a lot.
    Mahendra Kumar recently posted..Blogging With John Chow, A Legit or Scam – Business ReviewMy Profile

  2. Any type of inversion is good for reliving all of the pressure that has been put on the back joints all day from sitting

    head stand, shoulder stand plow pose (putting your feet over your head)
    eJ recently posted..Hello world!My Profile

  3. great tips for self administered massage…i will try this tonight.working all day on my laptop has taken a toll on my body
    mexican appetizers recently posted..A Simple Quesadilla RecipeMy Profile

  4. Yoga helps ease the pressures of their lives and everyday stresses will make a lot of persons happy.Wow really nice and wonderful information… Thanks for sharing this…

  5. Hi Ntathu another goodpost. I can really feel my shoulders relax with my palms turned up on my lap.
    Carlo recently posted..The Flu – When Influenza StrikesMy Profile

  6. Yoga is a very relaxing exercise if you do a few sessions, it will feel a huge difference in daily tasks. Excellent text.

  7. I had a sore neck this this morning tried theses and it eased the pain ! Thanks Ntathu

  8. Ntathu, I recorded the audio. Please get in touch with me by email so I can send it to you. I’d love to get your feedback and your approval to include in your post. Thanks!
    Ileane recently posted..Before You Update WordPress Protect Your Blog With BackUpBuddyMy Profile

  9. Hi,
    Great article, please write more about self massage. It’s very helpful
    Thanks again.
    Nika Gviniashvili recently posted..Happy Little SnowmanMy Profile

  10. Ntathu, this is so relaxing! Do you have these instructions as an audio – if not I’d be happy to record this for you. Let me know.
    Ileane recently posted..What To Watch When Prospecting Blogs For Guest Posting OpportunityMy Profile


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