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GUIDELINES:
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STRETCHES FOR THE
NECK AND SHOULDERS

STRETCHES FOR:
• Arms and Hands
• Neck & Shoulders
• Back
• Legs
• Eyes
• Whole Body

WATCH THESE GOOD YouTube.com VIDEOS!
(You might want to bookmark the ones you like best.)

See the Self-Care Products web page for information on buying a massage lacrosse ball used in the technique with Kai Wheeler.

Note: If any of these stretches cause undue pain, please do not perform them or modify them so that they do not cause pain!
neck stretch 1neck stretch 2neck stretch 3

Head Tilt and Turn (for head and neck)

While sitting upright with shoulders relaxed slowly...
  1. Lower head to shoulder, hold and repeat to other side.
  2. Turn head to look over shoulder and repeat to other side.
  3. Lower chin to chest and return to starting point.
  4. Repeat sequence three to five times.
neck glide

Neck Glide (for neck)

While sitting comfortably upright and looking straight ahead...
  1. Keep head and ears level, glide head back, as far as it will go.
  2. Now glide head forward.
  3. Repeat three times.
shoulder rolls

Shoulder and Arm Rolls (for neck, shoulders and upper back)

While sitting or standing with shoulders relaxed, slowly...
  1. Roll both shoulders backward, down and around in a circular motion.
  2. Repeat three to five times.
  3. Rotate.
  4. Lower.
  5. Repeat.




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