Relieve neck and back tension anytime, anywhere

A stiff back and tight shoulders can make you feel tired, irritable and stressed. Here is a good way to relieve tension and loosen up your back, neck and shoulder muscles. During the exercise, focus on coordinating your breath with the movement. You can also practice this exercise sitting on a chair or bench. Repeat it throughout the day whenever you want to relax.

-- Karen Voight

1 Sit upright on the floor with your left leg crossed in front. Bring your right arm in front of your face. Wrap your left arm under the right, and bring the palms of your hands as close together as possible. Inhale and look up while raising your elbows and arching your upper spine. Pause for a moment.

2 On an exhale, draw your navel to the spine, curl forward to round your back and bring your elbows down toward your waist. Tuck your chin in slightly and pause for a moment. Continue to repeat the movement until you have done it three times in each direction. Release your arms and repeat with the opposite leg crossed in front and the opposite arm on top.

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Karen Voight can be reached at kvoightla@aol.com.