Strengthen Your Vagal Tone
Use this self-care technique to generate a state of calm alertness.
TLC for MTs: The Neck
Neck Flexion
- Standing tall and straight, tilt your head downward, and exhale as your chin moves toward your chest.
- Use one hand to slightly assist the stretch from the back of the head.
- Hold for 1-2 seconds, then return to first position. You can also perform this stretch while sitting.
- You will feel this stretch down the back of your neck.
Neck Extension
- Stand tall and straight with your palms pushed together.
- Position your head between your shoulders, then gently tilt it back to the end of your range of motion.
- Use your fingers to push under the chin to assist in the neck extension if necessary.
- Hold for 1-2 seconds, then return to first position.
Body Awareness
When your mind is frazzled and your stress level is topping out, it's not uncommon to find your shoulders have quietly inched up to your ears. When you realize you've made your neck disappear—stop. Become aware of your body. Then, tell your shoulders to "drop." Let those tightened neck muscles relax and feel the release. Then, do it again.
Repeat this exercise 3-4 times in total, or until you feel you've found the muscle's resting point. Challenge yourself: how far can you drop your shoulders?
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Do Less. Focus More. Care Carefully.
It’s easy for us to get stuck in our work—physically, mentally, emotionally. Let’s look beyond the usual self-care routines to find better ways to get unstuck and back to the work you love.