Although stress and tension are invisible energy, their impact is quite physical.

The neck and shoulders tend to be areas where stress and tension like to go and sit.

This very simple exercise is based on the ancient Tibetan art of Kum Nye and is very effective in relieving the tension that’s accumulated in your neck, shoulders, back and even your head.

It takes just two minutes to do and I’ve personally seen it work very quickly and effectively on people who have suffered from severe neck pain for years.

Relieve tension

Some of the things that this exercise helps to relieve:

• Mental stress that has worked its way into your neck, shoulders, back or head
• The “crick” that happens when you’ve slept in a funny position
• Stiffness if you’ve been hunched over a computer for hours
• Headaches

Although this exercise is more of a position than a work-out, please speak to your doctor if you are unsure that it’s suitable for you. Stop immediately if you feel any pain or discomfort.

Instructions

Location

Find a quiet time where you will not be disturbed for a couple of minutes (that’s all it takes). Preferably in the morning as soon after waking as possible, after you’ve had a glass of water to make sure you are hydrated.

It’s not recommended to do this last thing at night because it can excite your energy levels too much for sleep.

Posture

Traditionally, you do this exercise sitting cross-legged on the floor with a long, straight back. However, I find that for the purposes of relieving aches and pains, you can also do it sitting on a hard chair with your feet flat on the floor.

Try to do it sitting cross-legged on the floor, but if you can’t manage that, a chair will be fine.

Breathing

Close your eyes and spend a few seconds regulating your breathing. Breathe evenly with a comfortable level of “deepness”. Breathe from your lower abdomen to oxygenate your cells. When you’ve got a good rhythm going, you can move into the position.

The Position

• Whether you are sitting cross legged or on a chair, keep your back nice and straight and your eyes closed.
• Bring your arms out to the side so that they are in the same line as your shoulders.
• Bend them at the elbows so that your palms are facing each other above your head. They should be in the same line as your head, not in front of it and not behind it. Keep your arms parallel to your shoulders and symmetrical to each other.
• Hold this position for two minutes, breathing deeply, slowly and evenly throughout. Remember to keep your back straight.
• After two minutes, raise your arms straight up above your head and bring them together so that your palms touch. Slowly bring your arms down in a straight line until you get to your chest.
• Slowly push your arms out in front of you until they naturally separate and finish by arcing them back to your side.
• Have another glass of water to ensure you are hydrated.

If you can’t manage two minutes, that’s fine. You can build up to this over a number of days. It’s not recommended that you do this for longer than two minutes however.

You will need to do this exercise daily over a period of days to feel the benefits.

For proper positioning, posture and diagrams, consider purchasing Stephanie Wright’s Kum Nye: Waking Up for Beginners where you can find her original version of this exercise. The book seems to be unavailable at Amazon at moment but keep an eye out for it elsewhere as it’s a great resource.