Stretch Your Neck

  • Stretch 1

    Sit back in your chair, chest lifted, shoulders back with feet under knees, flat on the floor. Start with your neck straight, face forward, with head back over tailbone.

    A) Tip right ear over right shoulder. Let head hang there 20-40 seconds, breathing with both shoulders down, chest up. Inhaling, lift head back to center.
    B) Exhaling, tip left ear over left shoulder and repeat as in A.
  • Stretch 2

    Sit back in your chair, chest lifted, shoulders back with feet under knees, flat on the floor. Start with your neck straight, face forward, with head back over tailbone.

    A) Tip right ear over right shoulder. Keeping shoulder down, bring right hand up to top of head and GENTLY pull head sideways for a bit more stretch. Release hand to lap, then with an inhale, lift head to center.
    B) Exhaling, tip left ear over left shoulder and repeat as in A
  • Stretch 3

    Sit back in your chair, chest lifted, shoulders back with feet under knees, flat on the floor. Start with your neck straight, face forward, with head back over tailbone.

    Tip head forward, chin towards breastbone, breastbone lifted. Lace fingers together at back of head and GENTLY pull head slightly down with both elbows. Hold for 20-40 seconds. Then gently release hands to lap, inhaling, lift head to starting position.
  • Stretch 4A

    Sit back in your chair, chest lifted, shoulders back with feet under knees, flat on the floor. Start with your neck straight, face forward, with head back over tailbone.

    Tip head forward, chin to breastbone, breastbone lifted. Lace fingers together at back of head and GENTLY pull downward with right elbow (don't do anything extra). Hold, breathing for 10 seconds. Continue on to 4B.
  • Stretch 4B

    Pull downward with left elbow (don't do anything extra). Keep chest lifted. Hold, breathing for 10 seconds. Continue on to 4C.
  • Stretch 4C

    Repeat 4A and 4B slowly, every 10-15 seconds for 1-2 minutes, breathing. To finish bring head and arms to starting position, then gently release hands to lap, inhaling lift head and chest up to upright sitting position.