Stand on the ground, arms naturally droop, dual on thigh outer side, shoulders relax and stationary.
Neck Movement Part 1
steps
1, Slow turn your head to the right side. (Feel the muscles on the right side of your neck and shoulder ligament are stretching)
2, Then turn your head to the left side.(Feel the muscles on the right side of your neck and shoulder ligament are stretching)
Repeat this movement from left to right and right to left for 10-20 times. The movement is continuous when you turn your head from one side to another. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion, don’t bend your head forward or backward, keep head straight.
Part 2
steps
1, Face and eyes forward.
2, Slowly bend your head to the right.
3, Then slowly bend your head to the left.
Repeat motions from step 2 to step 3 for 10-20 times. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion.
Part 3
steps
1, Face and eyes forward.
2, Slowly bend your head forward .
3, Then slowly bend your head backward.
Repeat motions from step 2 to step 3 for 10-20 times. And you must keep your shoulder relax and motionless when your head moving. Be slow and gently in your motion. When you bend head forward, make jaw gradually close to clavicle, and feel the stretching of your neck and upper back. When you bend bead backward, feel the front of your neck is stretching. And when you bend head forward and backward, don’t let head heel to the left or right.
Part 4
steps
1, Slowly bend your head forward. and slowly make circles.
2, First turn right, then turn backward, then turn left, then forward, make a circle.
First make small circles, then biger and biger.
Repeat make circles in that order with forward-right-backward-left-forward for 10-20 times.
Then in opposite make circles with forward-left-backward-right-forward, also repeat it 10-20 times.
Effects
If you work in office and spend long time sitting at a desk, so neck movement have great benefits for your neck nerve and muscles. This exercise will relax your painful neck and muscles. So you will keep on working again without painful.
