Position 1 Instructions:

• Sit on your knees.
  
• Turn your head gently to the right until you feel a stretch.
• Now turn your head to the left.
  

Position 2 Instructions:

• Laterally flex your head to the right until a stretch is felt.
• Repeat the complete cycle with the addition of very gentle assistance from your hands.
  
  
  
  

Position 3 Instructions:

• Let your head fall forward and gently press your fingers into the area where your head and neck join.
  
• Work down your traps and back up toward your head.
  
• (Take some time here)
• The upper neck is the area of the spine with the highest concentration of mechanoreceptors.
  
  

Position 4 Instructions:

• Let your neck fall gently backward, while pressing very performed while pressing with your fingers.
• Do not apply excessive force in extension, especially if you have degeneration disease in your cervical spine.
  
• Breathe slowly and deeply from your diaphragm.