NECK LATERAL ROTATION
Gently stretch the sides and back of the neck through slow horizontal rotation movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine in neutral position.
- Turn your head slowly to the right, keeping your chin level and shoulders relaxed.
- Hold the stretch for 20-30 seconds, feeling the stretch in the back and side of your neck.
- Return to center position and repeat on the left side.
- Complete prescribed repetitions on both sides, breathing continuously.
Key Execution Cues
Remember: Move slowly and deliberately without forcing. Keep shoulders relaxed and stationary. Maintain continuous breathing throughout.
Safety & Precautions
Important: Avoid if acute neck injury or severe cervical spine issues. Do not force beyond comfortable range. Stop if you experience pain or dizziness.
Additional Safety Notes: Never force the stretch. Stop immediately if you feel pain or dizziness. Keep movements controlled and smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Add gentle arm movements to enhance stretch intensity.
Make it Easier (Regressions)
Reduce range of motion. Decrease hold time to 10 seconds. Reduce number of repetitions.