Seated Neck Circle Stretch

Sitting Neck Stretch Circle

1. Starting Position:

   • Sit comfortably on the floor with your legs crossed or in a seated position that feels stable for you.

   • Keep your back straight and shoulders relaxed.

2. Neck Positioning:

   • Begin with your head facing forward.

3. Stretching to the Side:

   • Slowly tilt your head to the right, bringing your ear towards your shoulder.

   • Hold this stretch for about 15-20 seconds, feeling the stretch on the left side of your neck.

4. Movement in a Circle:

   • From the right side position, gently rotate your head forward and then to the left, letting your chin move towards your chest.

   • Continue the rotation until your head is tilted to the left, bringing your ear towards your shoulder.

   • Hold this position for another 15-20 seconds.

5. Completing the Circle:

   • Continue the circular movement by bringing your head back to the center and then tilting your head back slightly (looking upwards).

   • Rotate back to the right side, completing the circle.

6. Repetition:

   • Repeat the circular motion at least 2-3 times in one direction, then switch and repeat 2-3 times in the opposite direction.

7. Final Position:

   • After completing the stretches, bring your head back to the neutral position. Take a few deep breaths and relax your shoulders.

Tips

• Move slowly and gently throughout the exercise to avoid strain.

• Only stretch to a point that feels comfortable.

• Focus on breathing deeply and evenly during the exercise to enhance relaxation.