Neck Rotation | Self-stretch in 3D
Neck Rotation: seated (chair), neck rotation. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Neck rotation
A self-stretch for the neck rotation. Support your body and stay within a comfortable range.
Starting position
Sit on a chair with both hands on your thighs. Lower your shoulders and look straight ahead.
Movement phases
1. Set your posture
Lengthen your back and relax your shoulders.
2. Turn the head
Within the range where your shoulders do not move, slowly turn your head to the side.
3. Hold the position
Breathe easily and hold for a few seconds.
4. Return to the front
Turn your head back to face forwards.
What to check yourself
Check that your chest and shoulders are not turning with your head and that there is no dizziness.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
NHS — Sitting exercises ↗
Chest stretch, upper body rotation and neck rotation in a chair.
NHS — Flexibility exercises ↗
Neck rotation and side bending, standing side stretch, and the calf using a wall.
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