1. Neck Stretches
Dr. Michael P. Gillespie

2. Neck Stretch Relax Breathe Interlace fingers behind head at ear level
Pull head forward until you feel a slight stretch
Hold for 3-5 seconds
Slowly return to start
Repeat 3-4 times

3. Neck Stretch (PNF) Relax Breathe
Interlace fingers behind head at ear level
Gently lift head and move head back towards floor while resisting
Hold isometric contraction for 3-4 seconds
Relax for 1-2 seconds
Stretch for 3-5 seconds
Repeat 2-3 times

4. Neck Stretch Crossover
Relax
Breathe
Gently pull your head and chin toward your left knee
Hold for 3-5 seconds
Relax and lower your head
Perform the same procedure on right side
Repeat 2-3 times

5. Neck Rotation Relax Breathe Back of head on floor
Hands resting on floor
Turn chin to an easy stretch
Jaw relaxed
Hold 3-5 seconds
Repeat on opposite side
Repeat 2-3 times

6. Spinal Roll
For the next series of stretches you should be on a firm, but not hard surface.
If the surface is too hard, you will not be able to relax.

7. Spinal Roll Warm Up Relax Breath
Lie on your back and pull your left leg towards your chest.
Keep the back of your head on the mat if possible, but use a small pillow if necessary.
Try to keep the other leg as straight as possible.
Hold for 30 seconds bilaterally.

8. Spinal Roll Relax Breath
In a sitting position, hold your knees with your hands and pull them towards your chest.
Gently roll up and down your spine, keeping your chin toward your chest.
Roll evenly with control.
4-8 times. Do not rush.

9. Spinal Roll With Crossed Legs
Relax
Breath
Begin in the same position as before.
As you roll backwards, cross your lower legs and simultaneously pull your feet from the outside towards your chest.
Release your feet as you roll up.
6-8 repetitions alternating cross.

10. Shoulder Shrug Relax Breath
Raise the top of your shoulders towards your ears until you feel a slight tension in your neck and shoulders.
Hold for 5 seconds, then relax.
Repeat several times.

11. Neck Rotation Relax Breath
Turn your chin toward your left shoulder to create a stretch on the right side of your neck.
Hold the stretch tension for seconds.
Stretch to each side twice.
Keep your shoulders relaxed downwards.