Zittende nek stretches

Seated Clasping Neck Stretch

Sit comfortably in a chair or on the floor.

Fold your hands and bring both palms to the back of your head.

Sitting with a straighr back, ground your hips firmly into your seat. Inhale and begin to slowly exhale and gently press your hands down toward your thighs, tucking your chin into your chest.

As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more.

Hold here for at least 30 seconds,

Slowly lift your head up and release your hands.

Deep stretch for the back of your neck and your upper back.

Seated Neck Release

Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground.

Extend your right arm next to your right knee or along the right side of the chair.

Place your left hand on the top of your head inhale, then when you exhale  slowly tilt your head to the left.

Apply gentle pressure with your hand to increase the stretch.

To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.

Hold on this side for 30 seconds while focussing on a deep breathing

Slowly lift your head up and repeat this stretch on the other side.

This gentle stretch targets the sides of your neck.

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