GRACE RELEASE EXERCISES
The order of these instructions is deliberate. The shoulder release is by far the easiest and recommended as the starting exercise. The neck releases and exercises target the most important area, the joint between the head and the neck and should be practiced last.
Standing Shoulder Release:
This is an excellent exercise if you have a rotator cuff injury. It is also an easy way for the body to experience the sensation of release, useful for more profound release exercises. Find a sturdy table you can use to lean on with one hand. Stand a bit away from the table. Tilt your torso forward so that the other arm can hang unobstructed. Allow that arm to totally relax and release, letting the weight of your arm dictate movement. Allow the arm to gently swing and then circle. Turn that palm forward and back several times.
Lower Back Release:
Knee Release:
Neck Release:
Seated Neck Release:
Standing Neck Release: Standing, bend over with your knees relaxed and slightly bending, head hanging completely relaxed. Make several very small circles with your head in each direction, moving only your head. As you do let the rest of your spine relax and react. If you pay close attention, you can feel the release start at the top of the neck and then travel vertebrae by vertebrae till the entire spine reacts. Often, I will feel a "crackling" as tension is released in particular joints. This is in effect a modest chiropractic adjustment where vertebrae gently move back into alignment. Notice that the torso will start to drop further and get closer to your legs as the spine releases. Your head gets closer to the floor. Experience the feeling of the relaxed suspension of your entire torso.
This is an excellent exercise if you have a rotator cuff injury. It is also an easy way for the body to experience the sensation of release, useful for more profound release exercises. Find a sturdy table you can use to lean on with one hand. Stand a bit away from the table. Tilt your torso forward so that the other arm can hang unobstructed. Allow that arm to totally relax and release, letting the weight of your arm dictate movement. Allow the arm to gently swing and then circle. Turn that palm forward and back several times.
Lower Back Release:
- Seated Lower Back Release: Sit at the front of your chair. Sit with your legs apart, knees over your ankles. Straighten your lower back. Keep the back of your head in line with your spine. Rest with yourself tilted forward, elbows or hands on your knees. Rest and release your lower back from the back of the waist downward.
- Standing Lower Back Release: Standing easily, with your knees slightly bent, perform interior hip circles (umis) but keep them very released and relaxed.
Knee Release:
- Seated Knee Release: Clasp your hands under your knee and lift your leg using a tilted torso as leverage. Let your lower leg be totally relaxed. Allow it to gently swing and then circle in each direction 4 times. Keep the circles small. Concentrate on relaxing the knee joint itself. Do not lead with your foot. Let your foot completely relax too. Think of your leg and foot as those of a ragdoll.
- Standing Knee Release: Stand with your feet close together. The closer together your feet are the more challenging the exercise is. Place your hands on your knees. Circle your knees 8 times in each direction. This is a Tai Chi warmup.
Neck Release:
Seated Neck Release:
- Check your range of motion: Sit upright in your chair, feet on the floor, knees over your feet. Shift your head backward, lengthening the back of the neck. Turn your head to the right and notice what you see. Mark the spot it in your mind. Turn your head to the left and mark it as well.
- Circle your head: Place your hands around your neck with your thumbs under your chin, forming a saucer for your head alone to rest in. Roll your head around the bowl several times in each direction. Don't move anything except your head. Make the circles small and relaxed.
- Recheck your range of motion:
- Repeat if necessary: Results improve each time you do it.
Standing Neck Release: Standing, bend over with your knees relaxed and slightly bending, head hanging completely relaxed. Make several very small circles with your head in each direction, moving only your head. As you do let the rest of your spine relax and react. If you pay close attention, you can feel the release start at the top of the neck and then travel vertebrae by vertebrae till the entire spine reacts. Often, I will feel a "crackling" as tension is released in particular joints. This is in effect a modest chiropractic adjustment where vertebrae gently move back into alignment. Notice that the torso will start to drop further and get closer to your legs as the spine releases. Your head gets closer to the floor. Experience the feeling of the relaxed suspension of your entire torso.
Published June 1, 2026