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1 - 2. FORWARD FLEXION/EXTENSION
1. Bring your chin down toward your chest - feel the stretch in the back of your neck
2. Hold that position for 5 to 10 secs
3. Bring your head back as if you are looking toward the ceiling.
4. Feel the stretch in the muscles in your throat.
5. Hold that position for 5 to 10 secs
If this exercise causes dizziness, fainting or loss of balance.... STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.
3. ROTATION
1. Look over your right shoulder, feel the stretch on the left side of your neck
2. Hold for 5 to 10 secs
3. Repeat to the left shoulder
4. SIDE BENDS
1. Tilt your ear toward your shoulder in a 'thoughtful pose'
2. Hold for 5 to 10 secs
3. Repeat to opposite shoulder
5. DIAGONALS
1. Rotate your head part way toward your (Right or Left) shoulder
2. Nod your head down and look into your pocket with your chin - you will feel a stretch on the opposite side of which you are looking.
3. Hold for 5 to 10 secs
4. Repeat to opposite pocket
6. CHIN TUCK
1. Tuck the chin straight back like you're trying to make a double chin.
2. Do NOT tuck the chin down.
3. Feel the stretch at the base of your skull and down the back of your neck.
4. Hold for 5 to 10 secs
7 -8. SHOULDER ROLLS
A
1. Bring shoulders up toward ceiling
2. Roll them backwards drawing a circle
3. Draw 5 to 10 circles
B
1. Bring shoulders up toward ceiling
2. Roll them forward drawing a circle
3. Draw 5 to 10 circles
Some crackling may be heard during motion - NO PAIN should be felt
If large circles are uncomfortable, start with smaller rolls
