5 min · 9 stretches

Neck 1

5 min · 9 stretches · seated · gentle

The stretches

1. Neck half circles

   45s

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

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: Back of the neck · Base of the skull

   Gentler: Lower halfway and hold for less time.