7/30/2019 Neck Stretch 2

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NECK

The neck balances the melon-like head on the rest of the body, causing the neck muscles to work

like guy-wires to support this unwieldy weight. It performs most of the twisting action of the spine

and enables you to turn your head and look over your shoulder. Approach this area of the body

with delicacy and precision; go slowly and be sure never to pull down strongly on the head.

24 H E A D - T O - T O E C A TA L O G O F S T R E T C H E S

NECK STRETCH

After performing this sequence of neck stretches, use

your hand to return your head gently to the upright

position.Then soothe your neck muscles by

performing what is known as a reliever: Briskly rub

your hands together to generate some heat, then cup

them around your neck for 510 seconds.

FEEL IT

HERE

keepabdominalstucked in

2Very slowly turn your head so

that your chin faces diagonally

downward. Feel the stretch behind

your right ear and down the side of

your neck. Hold for 2 breath cycles,

then slowly come back to center.

1Sit slightly forward on a chair, your

feet flat on the floor. Position

your right hand, palm up, under

your right buttock. Drape your left

arm up and over your head so that

it gently tilts your head to the left.

Feel a gentle stretch from your

right ear to your right shoulder tip.

Hold for 2 breath cycles.

3Slowly turn your head so that

your chin faces diagonally

upward. It should feel as if your

eyes are being pulled upward. Hold

for 2 breath cycles, then return to

the center. Use your left hand to

guide your head gently back to an

upright position. Repeat steps 13

on the other side.

FEEL IT

HERE

7/30/2019 Neck Stretch 2

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N E C K 25

1Sit slightly forward on a chair,

your feet flat on the floor. Clasp

your hands behind your head and

hold it as if grasping a cantaloupe

with the heels of your hands. Press

your head back into your hands.

SEATED HEAD TURN

Sit slightly forward on a chair, your

feet flat on the floor and your back

straight. Turn your chin to your

right shoulder. Hold onto the chair,

and use your right hand to leverage

more twist by pushing your rightshoulder backward. Hold for 2

breath cycles, then release and

repeat on the other side.

2Gently lift your gaze and look

diagonally upward. Feel as if a

hook is lifting your breastbone

toward the ceiling. Pull your

elbows up and out as you stretch

up, lifting your chest.

3Keep the lift, and tuck your chin

into your neck. Roll your head

downward to look at your chest, as

if rotating your head around an axis

that passes through your ears. Hold

for 2 breath cycles, then roll back up.

ROLL-DOWN STRETCH

The key to performing this stretch correctly is to keep

your head back and your chin tucked under as you

FEEL IT HEREkeep chin

down as youturn head

roll your head down. This ensures that you stretch

the entire neck, not just the lower part of it.

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