24

H E A D - TO - TO E C ATA L O G O F S T R E T C H E S

NECK
The neck balances the melon-like head on the rest of the body, causing the neck muscles to work like guy-wires to support this unwieldy weight. It performs most of the twisting action of the spine and enables you to turn your head and look over your shoulder. Approach this area of the body with delicacy and precision; go slowly and be sure never to pull down strongly on the head.

NECK STRETCH
After performing this sequence of neck stretches, use your hand to return your head gently to the upright position. Then soothe your neck muscles by performing what is known as a reliever: Briskly rub your hands together to generate some heat, then cup them around your neck for 510 seconds.

FEEL IT HERE

FEEL IT HERE

keep abdominals tucked in

Sit slightly forward on a chair, your feet flat on the floor. Position

your right hand, palm up, under your right buttock. Drape your left arm up and over your head so that it gently tilts your head to the left. Feel a gentle stretch from your right ear to your right shoulder tip. Hold for 2 breath cycles.

Very slowly turn your head so that your chin faces diagonally

downward. Feel the stretch behind your right ear and down the side of your neck. Hold for 2 breath cycles, then slowly come back to center.

Slowly turn your head so that your chin faces diagonally

upward. It should feel as if your eyes are being pulled upward. Hold for 2 breath cycles, then return to the center. Use your left hand to guide your head gently back to an upright position. Repeat steps 13 on the other side.

NECK

25

ROLL-DOWN STRETCH
The key to performing this stretch correctly is to keep your head back and your chin tucked under as you roll your head down. This ensures that you stretch the entire neck, not just the lower part of it.

FEEL IT HERE

FEEL IT HERE

Sit slightly forward on a chair, your feet flat on the floor. Clasp

your hands behind your head and hold it as if grasping a cantaloupe with the heels of your hands. Press your head back into your hands.

Gently lift your gaze and look diagonally upward. Feel as if a

hook is lifting your breastbone toward the ceiling. Pull your elbows up and out as you stretch up, lifting your chest.

Keep the lift, and tuck your chin into your neck. Roll your head

downward to look at your chest, as if rotating your head around an axis that passes through your ears. Hold for 2 breath cycles, then roll back up.

SEATED HEAD TURN

Sit slightly forward on a chair, your feet flat on the floor and your back straight. Turn your chin to your right shoulder. Hold onto the chair, and use your right hand to leverage more twist by pushing your right shoulder backward. Hold for 2 breath cycles, then release and repeat on the other side.
keep chin down as you turn head
FEEL IT HERE