Neck and Shoulder Pain Mini-Course

How to Use This Program

1. Rest completely before you start a movement and then in between repetitions.
2. Keep your eyes closed.
3. Keep breathing normally the whole time.
4. When you are working a muscle on the one side of your body, keep the other side of your body relaxed.
5. Keep your neck supported and relaxed.
6. When in doubt, GO SLOWER.
7. You can count the time for your slow, shortening contraction and your super-slow, lengthening contraction at first, but gradually stop the counting and just pay attention.
8. Try to do the more coordinated side first so that it can “coach” your less coordinated side how to perform the movement slowly and smoothly.
9. Doing 1-3 reps well is much better than rushing through 5 or more.
10. Go into an exercise with “Beginner’s  Mind” every time. Pretend that you’ve never done it before so that it doesn’t become a routine. If you stop paying attention and go through the motions, you won’t get the benefit.