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NECK STRENGTHENERS AND STRETCHES

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These moves are perfect for strengthening and stretching a tired, weak, or sore neck.  Be very gentle when working the neck and don’t use much force. A little goes a long way here.

Only perform these moves once a day.

HAND ON FOREHEAD

Place your right or left hand on your forehead. Make sure to look in the mirror and check to see that your neck is straight and chin is not sticking out. Gently, with the palm of your hand, push into your forehead. At the same time, push your forehead into your hand. So both have equal pressure pushing into each other.

Inhale as you push, and release on an Exhale. Keep your chin in and try not to move your neck. Keep it still. Do this 5x.

HAND ON SIDE OF HEAD

Now place your hand on the side of head. Remember, keep your neck centered and chin in. Gently push into the side of your head with the palm of your hand and then give equal pressure with your head into your hand. There should be no movement other then the feeling of pressure from both head and hand.

Inhale as you push, and release on an Exhale.  Do this 5x times then switch sides.

PLEDGE OF ALLEGIANCE

Place your right hand on the left side of your upper chest, right below your collar bone. Turn your head slightly to the right and start to extend your chin forward and tilted up. The left side of your jaw should be reaching away from your body and out. As you do this, gently push the skin down with your right hand pulling the skin away from neck.

You should feel a nice stretch in the front of your neck. Hold for 10-15 seconds and switch hands.

BACK OF NECK STRETCH

Place your hands behind your head and interlace your hands. Gently drop your chin towards your chest and fold your elbows in. Let gravity do the work here. Don’t push with your hands. The pressure from your hands resting on the top of your head is enough to get the gentle stretch you need.