It would be desirable to be lying down for the next exercise, because your body relaxes better when not opposes the force of gravity. Otherwise, you can work in a sitting or standing position.
Close your eyes and relax your face – especially the jaw, because it automatically becomes exerted during deeper concentration. Turn your head to one side and gently with your fingertips pass through the sternocleidomastoid muscle (sternomastoid), which starts from the ear and ends at the chest and collarbone. This muscle carries the higher burden of the weight of the head, and its relaxation is vital for the health of your eyes.
Sternomastoid (some people confuse with one bone) can become strained as well as any other muscle, and should be given a special attention.
Massage that muscle throughout its length. Feel, touch, and massage gently at first, then more and more intense as the muscle begins to relax. You may find a few painful spots or tense places. Here, you can massage gently, and add more pressure on the area around these spots. Then turn your head to the opposite side and repeat previous procedure.
Imagine as if someone is moving your head from side to side instead of you, and is doing that slowly and gently. Allow to move to the extent you feel the stretch of neck muscle, jaw, shoulders. Only when neck is relaxed, slowly open your mouth. Open as much as you can without straining, and then close it, while still moving your head from side to side.
In this exercise, pay attention which muscles are working: except the jaw, where else do you feel stretching?
Along with the movement of your head and opening your mouth, start to blink slowly and rhythmically. This is an excellent exercise for coordination, as you head, jaw, and eyelids move at the same time, just at different speeds.
If you are having difficulty doing this, try not to focus on this challenge, but at what you feel in different parts of the body during exercise. Do this for a few minutes and see if you have experienced some relief from the tension of your face and eyes.
This is important becasue many people at all times have the tension, but never really feel it. In addition, it can also lead to the worsening of vision.
Circling your head
When you’ve relaxed neck muscles a little bit, start circling the head. It is important to first relax the neck, because if you work with a strained neck, it may cause dizziness or nausea. Circle head slowly, making small circles. If you do this lying down, you do not have to lift your head to do a full circle. Just imagine that outline a full circle with your chin or nose; it will be just as properly.
You may want to start quickly with large circles, trying to remove the tension you feel in your neck and shoulders. The problem with this act is that your body experiences as a stress and opposes. Therefore, start with small circles.
Tap the highest vertebra, which you can reach, the joint between the skull and the neck, and imagine that it’s the center of the circles that you make with your head. These gentle movements not only relax the neck muscles, but also the vertebrae relieve tension, making the neck movement easier and smoother. Make at least 100 of these lightweight small circles, and do not forget to change the direction of head’s circling after every 10-15 circles.
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