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.
Lumbar Rotation: Start standing with the feet shoulder width apart with the arms relaxed by the sides. Slowly rotate to the right and then to left, using the arms to help increase the rotation of the spine. Keep the pelvis and hips stabilized and forward facing. Perform for 5 breaths. Repeat for 5.
Tall back stretch: Start standing with the feet shoulder width apart with the arms relaxed by the sides. Raise the arms up toward the ceiling and slightly extend the back. Slowly bend forward tucking the chin to the chest and arching the mid and low-back while trying to touch the toes. Slowly roll back up to the start position. Repeat for 5.
Sprinkler: Start with the knees and palms on the floor. Rock back to sit on the heels of the feet. Place the right hand behind the head. Rotate the spine from the head to the low back to the right and hold for 2 breaths. Return to start and repeat for the left side. Repeat for 10 for each side.
Low-lunge rotation: Start in a loose push-up position. Bring the right foot up and to the outside of the right hand in a lunge-type position. Rotate the spine from the head to the low back to the right while raising the right arm to the ceiling. Hold the position for 3 breaths. Repeat for the left side. Repeat for 10.
High-lunge rotation: Start in a seated or standing position. From neutral posture focus on arching the upper back forward, hold the position for 2 breaths and return to neutral. From neutral focus on extending the upper back by pushing the chest forward. Hold for 2 breaths then return to neutral. Repeat for 10.
