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Easy Head Drop-Weight Assisted
1. Stand or sit on the edge of a chair, holding a light weight in both hands, keeping your arms straight, either to the front or side of your hips.
2. Slowly exhale, aiming to lower your chin to your chest, and your shoulders to the floor.
3. Avoid excessive leaning forward, keep your back straight throughout.
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Easy Chin to Chest Front
1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead.
2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest.
3. Concentrate on keeping your back straight, with your shoulders down and back.
4. Relax your hands, and inhale as you lift your head.
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Easy Neck to Side
1. Sit or stand placing one hand over the top of your head, grasping above the ear.
2. Exhale slowly pull the opposite ear gradually towards your shoulder.
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Easy Dumb-Bell Lateral Stretch
1. Stand holding a light weight in one hand.
2. Exhale slowly, allowing your head to drop down toward the shoulder of the weighted arm, and feeling the stretch on the free hand side of your neck.
3. Progress this stretch by using your free hand to slowly pull your head down toward the shoulder of your free hand, feeling the stretch on the weighted side.
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Easy-Moderate Head Drop
1. Rest on a raised platform on your back, with your head and neck extended over the edge.
2. Exhale, lowering your head down slowly toward the floor, keeping your shoulders in contact with the platform.
3. Inhale, slowly lifting your head upward, after your stretch.
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Easy-Moderate Partner Head Raise
1. Lie on the floor while your partner lightly holds your head either side of your ears.
2. Communicate with your partner as you slowly exhale, they will gently lift your head, aiming to take your chin to your chest.
3. Relax back down, controlling the movement, and keeping your shoulders in contact with the floor at all times.
4. This stretch can also be performed on a raised platform, with the head hanging over the edge, in order to stretch the front of the neck.
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Easy-Moderate Lying Neck Pull
1. Lie on your back, with both legs bent, feet firmly flat on the floor.
2. Grasp the back of your head with your fingers, resting your palms on the top of your head.
3. Exhale, slowly pulling your chin down toward your chest, and aiming to keep your upper back in contact with the floor.
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Moderate Hard Head Roll
1. Kneel on all fours, placing your forearms on the floor, with your head resting on its crown between your elbows.
2. Slowly and gently roll your shoulders forward as your chin comes closer to your chest.
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Hard Feet Above Head
1. Begin the stretch with both feet together, pointing upward with a straight body and legs.
2. Fix this position by keeping your elbows and upper arm on the floor, and both hands wrapped around your sides and lower back.
3. Keep the back of your head and shoulders on the floor.
4. Progress this stretch by exhaling and slowly taking both feet over your head toward the floor.
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