Neck movements

Sit in a comfortable position with your back straight but not rigid.

Close your eyes. Bring your awareness to the breath, and observe it as it flows in and out, gently and through your nose. Now you are ready to begin the neck movements:

1. Inhale and bend your head forward so that the chin comes toward the chest. As you exhale, allow all the muscles in the back of the neck to relax. Inhale and lift your head back up. Exhale and relax.

2. Inhale and bring your right ear toward the right shoulder. Exhale, and feel the stretch on the left side of the neck, making sure you aren’t lifting the shoulder to the ear. Inhale and bring your head back to center. Exhale and relax. Repeat this stretch on the other side.