Stretches – Neck

1. Arm Pulses Standing, push your straight arms back behind your body
2. Arm Raise and Circles Lift straight arms up to shoulder level then pull back and down to the hips Lift straight arms up above shoulder level then pull back and down to the hips
3. Rotation Standing, slowly rotate your head in a circle
4. Forward Stretch Just pull your head down in front Pull your head upwards first then down in front
5. Arch your neck Backwards and look at the roof
6. Place two fingers on your chin. Keeping your head level, slowly push your head around to look over your shoulder.
7. Place a hand on the top of your opposite ear. Slowly pull your head down to your shoulder, keeping your eyes looking straight ahead.
8. Neck / Shoulders Place your hand over your ear, rotate your head around 45 degrees, in the direction of your bent arm, and looking into your shoulder pit. Variation: rotate your head back towards the roof
9. Splenius Capitus (Strengthening) Stand with your back against a wall and a rolled up towel behind your head. Look straight ahead and keep your chin level. Try to push back against the wall with your head. If you cannot keep your chin up, hold a fist under your chin