Video Instructions
STRETCH #1: CERVICAL ROTATION
- Sit or stand tall, extend one arm out to 90 degrees.
🫁 Take a deep inhale through the nose. - As you exhale slowly, rotate your head away from the extended arm.
🧠 Feel the stretch along the side of your neck. - Inhale back to center, exhale into the next rep.
🔁 Perform 1–2 sets of 8–12 reps, then switch sides.
STRETCH #2: CERVICAL LATERAL FLEXION
- Sit or stand tall, extend one arm out to 90 degrees.
🫁 Inhale gently through the nose. - As you exhale slowly, tilt your head to the opposite side — ear toward shoulder.
🧠 Relax your jaw and shoulders. - Inhale back to center, exhale into the next tilt.
🔁 Perform 1–2 sets of 8–12 reps, then switch sides.
STRETCH #3: CERVICAL EXTENSION
- Sit or stand tall, extend both arms straight forward at shoulder height.
🫁 Take a grounding inhale. - As you exhale, gently tilt your chin upward — gaze toward the ceiling.
🧠 Keep neck long, don’t collapse the spine. - Inhale to return to neutral, exhale into the next lift.
🔁 Perform 1–2 sets of 8–12 reps.
STRETCH #4: CHIN TUCK
- Sit or stand tall, extend arms just past 90 degrees in front of you.
🫁 Inhale deeply through the nose. - As you exhale, gently tuck your chin back (like making a double chin).
🧠 Feel the back of your neck lengthen. - Inhale to reset, exhale into the next rep.
🔁 Perform 1–2 sets of 8–12 reps.