Half Neck Roll

1. Stand or sit upright with your feet shoulder-width apart and your hands by your sides or on your hips.

2. Slowly lower your ear towards one shoulder, feeling a gentle stretch on the opposite side of your neck.

3. Gently roll your head forward and down, bringing your chin towards your chest.

4. Continue rolling your head towards the other shoulder, completing a half-circle motion.

5. Once you've reached the second shoulder, gently reverse the motion, rolling your head back across your chest towards the first shoulder.

6. Repeat the neck half circle movement for the desired number of repetitions, ensuring smooth, controlled motion without rushing.

7. Be careful to avoid rolling your head backward, as this can place unnecessary strain on the neck. Stick to half circles moving only forward and down.

8. Breathe deeply and steadily throughout the exercise to enhance the stretch and relaxation of the neck muscles.

Remember: the neck is a sensitive area, so movements should be performed gently and without force. If you feel any pain or extreme discomfort, stop the exercise immediately.

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