Neck Stretches/Rolls

Benefits

• Releases neck tension
• Improves cervical range of motion
• Reduces headache tension
• Promotes relaxation

How to do Neck Stretches/Rolls

1. Sit in Seated Mountain Pose
2. Relax shoulders away from ears
3. Hands rest on thighs
4. Chin to Chest: Slowly lower chin toward chest, hold 3 breaths
5. Ear to Shoulder (Right): Gently tilt right ear toward right shoulder
6. Hold 3 breaths, return to center
7. Ear to Shoulder (Left): Gently tilt left ear toward left shoulder
8. Hold 3 breaths, return to center
9. Semi-Circle Rolls: Slowly roll chin from one shoulder to chest to other shoulder
10. Reverse direction

Breathing

• Breathe naturally throughout
• Use breath to deepen stretch gently
• Exhale to release tension

Repetitions: 3-5 times each direction.

Modifications

Make it easier

• Reduce range of motion
• Hold stretches shorter (1-2 breaths)
• Skip rolls, use only static stretches
• Support head with hand if needed

Common mistakes to avoid

• Full circular neck rolls (can strain)
• Moving too quickly
• Forcing stretch
• Tensing shoulders up