-
Step 1
Sit up straight in a chair or on the floor. Inhale and drop your chin to your chest.
-
Step 2
As you exhale roll your right ear to your right shoulder. Inhale and roll your chin back to your chest.
-
Step 3
Exhale and roll your left ear to your left shoulder. Inhale and roll the chin to the chest. Repeat eight to twelve times.
-
Step 4
After completing all the repetitions you can also just hold the stretch to each side for five to ten deep breaths.
-
Step 5
Focus on sitting up straight and try to not slump or let the back round. Make sure you maintain good posture to get the most out of this movement. Keep pressing the shoulders down and try to not let them lift up as you roll the head to the side. It is not recommended to drop the head back as this can compress and injure the neck.
-
Step 1
Lie on the floor or on a bed with the knees bent and the feet flat. Inhale with the head center.
-
Step 2
Exhale and turn the head as far as you can to the right. Inhale back to center.
-
Step 3
Exhale and turn to look as far as you can left. Inhale back center.
-
Step 4
You can add more to this movement by placing the arms down by your sides with the palms facing down. As you exhale and turn to the right slide your right hand done along the floor or bed and reach for your right knee. Keep the hand and arm in contact with the floor.
-
Step 5
Inhale back center and repeat looking left and reaching the left hand down. Focus on keeping the shoulders down and away from the ears as you reach your hand.
