Reclaiming the Midline
Neck, Shoulders, Hips & Pelvis
INTENT: Addressing two key areas of the body — Neck & Shoulders and Hips & Pelvis — to help you release tension, restore balance, and reconnect with your natural alignment.
Each practice can be done at home in just a few minutes a day, using simple tools and mindful breathing.
Neck & Shoulders – Reclaiming Your Balance
Why this matters
Neck and shoulder tension is one of the most common stress patterns today. Hours at a desk, scrolling on a phone, or simply carrying emotional weight can leave the upper body tight and tired.
You might notice headaches, jaw tension, or a forward head posture.
Ask yourself: “What am I bracing against?”
“Your body holds stories. Each breath helps you rewrite them.”
Try this simple practice
Find your space
Lie on your back on a yoga mat, rug, or firm carpet (avoid the bed). Close your eyes, take a few deep breaths, and notice how your body rests from head to heels.
Release neck tension
Hold a tennis ball in both hands and place it under the back of your head. Gently roll your head side to side to release tightness. This helps ease neck and shoulder pain, jaw pressure, and tension headaches.
Breathe
Inhale into your upper ribs and exhale with a soft sigh.
Optional add-ons
Try slow wall angels
Gentle nodding motions
Supported head rolls
When to do it: Once or twice a day — in the morning, before bed, or after long screen time.
If feelings come up: As the body releases, emotions may surface. Breathe and let them move through you. Your body and mind are one system — relaxing one helps free the other.
Hips & Pelvis – Finding Ground and Safety
Why this matters
Tight hips or a sore lower back often mean your deep core muscles are working overtime. You might feel discomfort after sitting too long, pain walking downstairs, or stiffness in your low back.
Ask yourself: “Do I feel supported from below?”
“When your hips feel supported, your whole system feels safe.”
Try this simple practice
Set up
Lie on your back on a mat or carpet with knees bent and feet flat on the floor.
Pelvic rocks
Gently tilt your pelvis forward and back — inhale to arch slightly, exhale to flatten. This helps your spine and hips move smoothly again.
Psoas release
Lie face down on a yoga mat or firm surface. Place a tennis ball between your belly button and the front edge of your hip bone.
Press your palm into your abdomen to hold the ball. Bend the same knee and slowly sweep your leg side to side.
The ball and your hand pin the psoas muscle, while your leg movement gently stretches and releases it.
Wake your foundation
Lie back on your mat with both feet on the floor. Gently press and release through your soles — imagine “waking up” the ground beneath you.
Helpful tools
Pelvic clock exercise
Yoga block under hips
Tennis ball for self-massage
When to do it: Once or twice a day — especially after sitting or before bed. It helps your lower back relax and supports deeper, calmer sleep.
If feelings come up: When your hips release, you may notice emotion or energy rising. That’s the body letting go of stored tension. Just breathe and allow it to flow.
For Ongoing Support
Each of these practices connects your body, breath, and emotions to restore natural balance.
Over time, they help you move through life more grounded, open, and aware.
Want to go deeper?