Neck 1

The stretches

1. Neck half circles

   45s

   Chin down, roll slowly from one shoulder to the other.

   Back and sides of the neck · Top of the shoulder blades

   Gentler: Make the arc smaller and move even more slowly.

2. Neck tilt, left

   30s

   Ear toward the left shoulder. Let the right shoulder hang.

   Right side of the neck

   Gentler: Tilt half as far and hold for less time.

3. Neck tilt, right

   30s

   Ear toward the right shoulder. Let the left shoulder hang.

   Left side of the neck

   Gentler: Tilt half as far and hold for less time.

4. Neck turn, left

   30s

   Turn your head to look over your left shoulder.

   Right side of the neck

   Gentler: Turn halfway and hold for a shorter time.

5. Neck turn, right

   30s

   Turn your head to look over your right shoulder.

   Left side of the neck

   Gentler: Turn halfway and hold for a shorter time.

6. Chin tuck

   30s

   Slide your chin straight back, making a double chin.

   Front of the neck · Base of the skull

   Gentler: Do it lying on your back so the floor guides the movement.

7. Look into your pocket, left

   30s

   Turn toward your left armpit and look down into it.

   Right side and back of the neck

   Gentler: Turn and look down halfway, hands in your lap.

8. Look into your pocket, right

   30s

   Turn toward your right armpit and look down into it.

   Left side and back of the neck

   Gentler: Turn and look down halfway, hands in your lap.

9. Chin to chest

   30s

   Lower your chin toward your chest and let the head be heavy.

   Back of the neck · Base of the skull

   Gentler: Lower halfway and hold for less time.