Chair Seated Neck Rotation

1. Start Position:

   • Sit comfortably on a sturdy chair with your feet flat on the floor, hip-width apart.

   • Keep your back straight and shoulders relaxed.

2. Hand Placement:

   • Place both hands on your chest, or keep them resting on your thighs. Ensure that your elbows are relaxed.

3. Neck Movement:

   • Slowly turn your head to the right, keeping your chin level and facing forward as much as possible.

   • Hold this position for a few seconds, feeling the stretch in your neck.

4. Return to Center:

   • Gently return your head to the center position.

5. Repeat on the Left:

   • Now turn your head to the left side, following the same method.

   • Hold for a few seconds and then return to the center.

6. Repetitions:

   • Perform the neck rotations for a total of 5-10 repetitions on each side, moving slowly and mindfully.

7. Breath:

   • Remember to breathe normally throughout the exercise. Inhale while returning to center, and exhale while turning your head.

8. Tips:

   • Keep your movements smooth and controlled. Avoid quick or jerky motions.

   • If you feel any discomfort or pain, stop the exercise and consult a professional.

9. End Position:

   • Once completed, sit quietly for a moment, allowing your neck and shoulders to relax.

Remember to perform this exercise regularly to help maintain neck flexibility and reduce tension.