If you had difficulty performing these motions fully, try the following things to help free up the tissues around the neck to help you achieve your goals.
Lateral Flexion Stretch: Perform this stretch seated or standing. Start with the head and neck in a neutral position. Slowly lower the left ear toward the left shoulder. Use the left hand to pull the head more toward the left shoulder until a mild stretch is felt. Hold for 3 breaths and bring back to neutral. Repeat the same movement for the right side. Repeat for 10 repetitions.
Flexion/Extension Stretch: Perform this stretch seated or standing. Start with the head and neck in a neutral position. Slowly lower the chin toward the chest, place both hands behind the head and gently push the head and neck into a stretch. Hold for 3 breaths and bring back to neutral. Slowly tilt the head back, hold for 3 breaths and bring back to neutral. Repeat for 10 repetitions.
Rotation Stretch: Perform this stretch seated or standing. Start with the head and neck in a neutral position. Keeping the cervical spine straight, slowly rotate the head and neck to the right. Place the fingers of the right hand on the left side cheek bone and gently push for a stretch. Hold for 3 breaths and bring back to neutral. Repeat for the left side. Repeat for 10 repetitions.
