HOW: Lay down face up with your head supported on a pillow. Rotate your head one direction as far as you can comfortably while keeping your head and neck supported on the pillow. You can use assistance with your hand if needed. Make sure to rotate in a slow and controlled fashion
FEEL: This should feel like gentle stretching of your neck muscles and promoting rotational mobility. This should NOT feel like an aggressive, painful stretch, decrease the range and speed of motion if that is the case.
COMPENSATION: Do not side-bend or tilt your head side-to-side. Do not lift your head and neck up from the pillow. Try limiting head/neck flexion or extension.
