Upright, controlled neck rotation
Gentle mobility for the neck and shoulder girdle.
Purpose
Support comfortable mobility and movement control.
Starting position
Sit upright on a stable chair, feet supported and shoulders relaxed.
How to perform
Sit on a stable chair with feet supported. Gently lengthen through the crown, keeping your chin roughly level. Slowly turn your head right, return to centre, then turn left; keep your chest facing forwards. Avoid tipping your head back or forcing the end of the range. Start with 3 turns each way and gradually build to 5–8; optionally pause for 2 seconds at the comfortable endpoint.
Breathing
Breathe normally without straining.
What to pay attention to
Stop with increasing pain, dizziness, tingling or numbness. After surgery or with a diagnosed neck condition, seek individual guidance.
Common mistakes
Jerking, forcing the end of the range, holding the breath.
Dosage
Start with 3, build to 5–8 each side.