To start, lie on your back, knees bent and feet flat on the floor. Keep your ears, shoulders, and hips aligned, but don’t press your lower back to the floor. Rest your hands on your pelvis. Breathe deeply and relax.
Here are the steps for passive neck rotation. There are two ways to do this exercise:
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With hand. With your neck relaxed, place the palm of one hand on your forehead. Use your hand to turn your head to one side (over your shoulder) until you feel a stretch in the neck muscles. Don't push through pain.
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Without hand. With your neck relaxed, turn your head to one side (over your shoulder) until you feel a stretch in the neck muscles. Don't push through pain.
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Hold for
5 seconds. Then turn to the other side. -
Repeat
5 times on each side.
Note: Keep your shoulders on the floor. Don’t lift your chin as you turn your head.
