CHOOSE ONE DIRECTION
Small movements.
No added force.
Sit on a stable chair with your feet supported. Start from a comfortable, upright position. These are separate movements, not a continuous neck circle, and you do not need to do all three.
01 / A SMALL SIDE TILT.
Ear toward shoulder.
- Sit with feet supported and shoulders easy. Look straight ahead.
- Slowly tip one ear toward the same-side shoulder. Keep the shoulder relaxed rather than lifting it to meet your ear.
- Pause briefly at a comfortable point, then return to center. Repeat on the other side if comfortable.
No pulling, pushing or added weight. You do not need to touch your shoulder.
What to notice.
A light stretch along the side of the neck opposite the tilt. Your shoulder should stay relaxed.
Make it easier.
Reduce the tilt and pause only briefly. Do not use the hand to pull the head or press the opposite shoulder down.
02 / A GENTLE DIAGONAL LOOK.
Chin toward armpit.
- Begin seated, looking ahead, with your shoulders relaxed.
- Tip your head a little to one side, then gently turn your gaze down toward that armpit. Use only your own comfortable movement, without a hand on your head.
- Pause for an easy breath or two only if comfortable, then slowly come back to center. Try the other side without forcing the turn.
This combines a small tilt and turn. Skip it if either direction is uncomfortable; do not use your hands to increase neck rotation.
What to notice.
A gentle pull toward the back or side of the neck, never a pinch, headache or arm symptom.
Make it easier.
Look only a little down and across. You do not need to bring your chin close to the armpit or add any hand pressure.
03 / A SMALL FORWARD NOD.
Chin toward chest.
- Sit comfortably upright, with your shoulders down and your gaze ahead.
- Slowly lower your chin toward your chest, only as far as feels easy. Let your upper body remain quiet.
- Slowly lift your head back to a neutral position. Keep the movement controlled rather than dropping your head.
Your chin does not have to reach your chest. Do not pull on the back of your head.
What to notice.
Mild lengthening at the back of the neck while your shoulders remain easy.
Make it easier.
Begin with a very small downward nod. Return to neutral before discomfort rather than trying to touch the chest.