SEATED NECK STRETCH & ROLL  Try this pose if you have tightness or tension in your neck and shoulders. These neck stretches will help ease tension and increase mobility of the neck. If you have cervical spine issues listen to your body on how far to take the stretches.  1. Sit comfortably in a chair with your feet hip width distance and parallel to each other. Sit up tall with your back, neck and head in a straight line and shoulders relaxed.  2. Drop your left ear to left shoulder. Hands can rest on your thighs or you can take your left hand to the top of your head for a little extra weight to deepen the stretch. Make sure your shoulders are drawing away from your ears down your back. Hold for a few breaths then release your hand and gently bring your head back to center.  3. Gently drop your chin to your chest. If you need a deeper stretch clasp your hands and place them behind your head allowing your elbows to drop down towards the floor. Keep your shoulder blades drawing together and down your back for a deeper stretch. Hold for a few breaths then release your hands and gently bring your head back to center.  4. Drop your right ear to right shoulder. Hands can rest on your thighs or you can take your right hand to the top of your head for a little extra weight to deepen the stretch. Make sure your shoulders are drawing away from your ears down your back. Hold for a few breaths then release your hand and gently bring your head back to center.  5. Gently tilt your head back feeling the stretch along the front of your neck. Only tilt back as far as it feels okay for you. If you have any cervical spine issues I would recommend skipping this step. Hold for a few breaths then release your hand and gently bring your head back to center.  6. From here you can gently begin to roll your neck from side to center to opposite side. If you have neck issues I would suggest only doing half neck rolls. Only do full neck rolls if it feels good to you. Do 2-3 neck rolls in each direction. Try this a couple of times a day.
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