To do a neck rotation exercise correctly, gently and slowly rotate your head from side to side, keeping the motion small and controlled.
Here's a step-by-step guide:
- Starting Position: Sit or stand upright with good posture. Your shoulders should be relaxed and your head facing forward.
- Chin Level: Keep your chin level with the ground throughout the exercise. Avoid letting your chin drop towards your chest.
- Rotation: Slowly turn your head to the right as far as is comfortable. Do not force the movement.
- Hold: Pause briefly at the end of the rotation, feeling a gentle stretch in the side of your neck.
- Return to Center: Slowly return your head to the center, facing forward.
- Repeat on the Other Side: Repeat the same movement to the left, rotating your head as far as is comfortable.
- Hold: Pause briefly at the end of the rotation, feeling a gentle stretch in the side of your neck.
- Return to Center: Slowly return your head to the center, facing forward.
- Repetitions: Repeat this process 10 times on each side.
- Important Considerations:
- Slow and Gentle: The key is to move slowly and gently. Avoid jerky or rapid movements.
- Pain: Stop immediately if you feel any pain.
- Range of Motion: Only rotate your head as far as is comfortable. Don't force it.
- Breathing: Breathe normally throughout the exercise.
- Consult a Professional: If you have any neck problems or injuries, consult with a doctor or physical therapist before performing neck rotations.
