You're a pain in my neck...

When you're working on the computer a lot, driving frequently, traveling or just stressed out, somehow it all builds into your neck. Here's a simple stretch that I do a few times a day that helps release tension and builds a nice "PAUSE" into the typically hectic schedule (it also helps that I tend to do this with my eyes closed to really quiet the outside world):

• Sitting or standing, take a moment to notice your posture and bring yourself into proper alignment (engage your core, move your shoulders down from your ears, shoulder blades down your back, head in a neutral position parallel to the floor)
• Inhale and on your exhale bring your right ear towards your right shoulder (note: do not bring your shoulder to your ear!)
• Practice 3 breathes; on the inhale focusing on the left side of your neck bringing in spaciousness, and on the exhale focus on releasing tension. 
• You can place your right palm on your ear, letting the weight of your hand increase the stretch (do not pull your head closer to your shoulder!)
• Inhale your head back to center. 
• Exhale your left ear towards your left shoulder, repeating the stretch on the other side, again with 3 breathes to ease tension in your neck. 
• Repeat the sequence.
• Close the sequence by inhaling your head to center, and exhale your chin to your chest, bringing space to the back of the neck. Pause here for 3 breathes. 
• Inhale your head back to center and take a few breathes here, noticing how your neck feels.