NECK ROTATION
Gently stretch the back and sides of the neck through horizontal rotation.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart.
- Turn your head slowly to the right, keeping your chin level.
- Hold the stretch for 20-30 seconds, feeling the stretch in the back and side of your neck.
- Return to center and repeat on the left side.
- Complete prescribed repetitions on both sides.
Key Execution Cues
Remember: Move slowly and deliberately. Keep shoulders relaxed. Breathe continuously throughout stretch.
Safety & Precautions
Important: Avoid if acute neck injury. Do not force beyond comfortable range.
Additional Safety Notes: Never force the stretch. Stop if you feel pain. Keep movements controlled and smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Add gentle arm movements to enhance stretch.
Make it Easier (Regressions)
Reduce range of motion. Decrease hold time to 10 seconds.