1. Keep it Rolling
Head rolls are the perfect seated head and neck stretches to get things warmed up and to loosen the muscles of the upper back, neck and shoulders. Sit with your spine tall, shoulders relaxed and your feet flat on the ground. Gently drop your head to your chin and hold for a deep breath and then roll your head gently to the right, bringing your ear close to your shoulder. After another deep breath roll your head back so your chin is reaching towards the ceiling. If you draw your chin up, you can increase the stretch on the front of the neck. Breathe deep and roll to the left, continuing the head rolls. Complete 5 to 10 rolls in each direction.
2. Earth to Sky
Now that you are warmed up, you can begin targeting each side of your neck a bit further, beginning with the front and back. Sit up straight in your chair, keeping your shoulders relaxed and allowing your arms to rest at your sides. Gently drop your chin to your chest, looking towards the Earth and feeling the stretch on the back of the neck. Breathe slowly and deeply, holding the stretch for 3 to 5 deep breaths. Lift your head as you inhale, then exhale and drop your head back, pushing your chin up to the sky. Hold for 3 to 5 breaths and return to center on the inhale. Repeat 2 to 3 times, forward and backward.
3. Look Both Ways
Get a deeper stretch for the neck by adding a bit of resistance. With your spine tall and shoulders relaxed, turn your head to the right, keeping your chin up. Place your left hand on the left side of your head, just in front of the ear and apply a bit of pressure as you turn your head to the right, pressing into your hand. Hold for a few seconds and then release, stretching your neck a bit further to the right. Repeat 2 or 3 times and then repeat on the opposite side.
4. Hold Onto Your Seat
You can get a deep neck stretch by simply griping the seat of your chair firmly. Place your hands at your sides, dropping your shoulders and keeping your arms straight as you firmly grip the bottom of your seat. Gently drop your head to the right as far as is comfortable, stretching the neck for 15 to 30 seconds. Gently lift your head and drop to the left side, repeating the stretch. Perform your seated neck stretches 2 to 3 times on each side.
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