Seated Side Neck Upward Stretch

1. Starting Position:

   • Sit on a sturdy chair with your back straight and feet flat on the ground, shoulder-width apart.

   • Place your left hand on your left knee or thigh for support.

   • Raise your right hand and place it gently on the top of your head.

2. Stretching the Neck:

   • Slowly tilt your head to the left, bringing your right ear toward your right shoulder.

   • Apply gentle pressure with your right hand to deepen the stretch, ensuring it feels comfortable and not painful.

3. Engaging the Upper Body:

   • As you tilt your head, keep your shoulders relaxed and away from your ears.

   • Focus on feeling a stretch along the right side of your neck.

4. Hold the Position:

   • Maintain this position for 15-30 seconds, breathing deeply throughout to help relax your muscles.

5. Return to Starting Position:

   • After holding the stretch, gently lift your head back to the center.

6. Repeat on the Other Side:

   • Place your right hand on your right knee or thigh.

   • Raise your left hand and place it on the top of your head.

   • Tilt your head to the right, bringing your left ear toward your left shoulder.

   • Use your left hand for gentle pressure and hold for another 15-30 seconds.

7. Final Return:

   • Gently lift your head back to the center and relax your arms at your sides.

Tips for Beginners:

• Always listen to your body. If you feel any pain during the stretch, ease up and adjust your position.

• Keep your movements slow and controlled to avoid straining your neck.

• This exercise can be done a few times a day, especially if you spend a lot of time at a desk.