My Workouts and exercise for the month: trial routine for the neck and shoulders > Neck stretch sitting on a chair

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Sit on a chair, place your left hand on the crown of the head and turn the head to the left breathe in to prepare

Exercise 5 of 6

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Neck stretch sitting on a chair. In this exercise sit in a chair with the feet flat on the floor, place the left hand on the crown of the head and turn the head to the left. Breathe in to prepare, breath out and gently lower the head, breath in and raise the head, repeat 5 times and return the head back to the centre and lower the arm.

Place the right hand on the crown of the head and turn the head to the right. 

 Breathe in to prepare, breath out and gently lower the head, breath in and raise the head, Repeat 5 times and return the head back to the centre and lower the arm.

Place both hands on the crown of the head with the elbows out at 10 to 2 position. Breathe in to prepare, breath out and gently lower the head, breath in and raise the head. Repeat 5 times.  

 

Care notes 

Keep the neck long and the chin tucked in. 

Keep the shoulders soft through out the exercise. 

Keep the hands relaxed. 

Keep the feet flat on the floor. 

Make sure that you can feel the balls of the feet and the heel on the floor throughout the movement. 

Feel the stretch throughout the exercise. 

Draw the navel towards the spine.

STOP IF YOUR BACK OR NECK HURTS YOU AT ANY TIME .