Neck Turns Exercise

Neck Turns Exercise





Neck Turn Directions: (Section 1)

Step 1: Begin by standing with your heels together, toes straight ahead, and arms by your sides.

Step 2: As you inhale, you will slowly begin to turn your head to your right. Let your neck muscles stay relaxed as your neck turns. You don’t want to force the movement. You should also be visualizing the spine and allowing your inhalation to assist your torso muscles to relax. As your neck turns, the entire spine turns on an axis (Figure 100). So, you should feel like a rod is running from the top of your head to your tailbone.

Step 3: Exhale. You will now slowly return your head back to center, while keeping the torso and neck relaxed and feeling the entire spine turn with your head. (Figure 101).

Step 4: From center, you will repeat the neck circles, but this time turning your head to your left.

Step 5: You may continue performing the neck circles for four to six repetitions on each side.


Neck Turn Directions: (Section 2)

Step 1: Begin by standing with your heels together, toes straight ahead, and arms at your sides.

Step 2: Inhale while you slowly lift your chin toward the ceiling and lengthen the front of your neck, thereby causing the top of your head to go backwards and upwards. The torso and front of your neck should be relaxed as you raise your chin, but you should feel a gentle stretching from your head to your pubic bone (Figure 102).

Step 3: Exhale while you bring the head downward and forward toward the chest and lengthen the back of your neck. Visualize yourself pointing the center of the top of your head toward the ceiling and relax the torso and back of the neck. Be careful not to force your chin to your chest; you will feel the stretching running from your neck to your tailbone (Figure 103) and know when to stop.

Step 4: Slowly return your head to center.

Step 5: You may continue performing the neck turns for four to six times.

Key Points:

* you should try to keep the neck muscles as relaxed as possible.
* allow the head and neck to turn, never forcing the movement.