Preparation:

Before we begin, pause the video and get ready for our series of stretches. Grab some water to stay hydrated, and have your phone handy as you'll need a timer. Each stretch will be held for 20 seconds to ensure effectiveness.

Stretch 1: Cervical Spine Rotation

Objective: Improve your neck's curvature.

Issue: Neck straightening, known as hypolordosis, can lead to tension, stiffness, headaches, arthritis, and numbness.

Instructions:

• • Right Rotation:Inhale deeply.
  • Exhale slowly while turning your head to the right.
  • Aim to bring your chin as close to your shoulder as possible. You might notice this becoming harder as we age due to misalignments, hypolordosis, and degeneration.
  • Hold this position for 20 seconds, feeling a gentle stretch.
  • Left Rotation:Inhale deeply.
  • Exhale slowly while turning your head to the left.
  • Again, aim to bring your chin towards your shoulder.
  • Hold this position for 20 seconds.

Tip: Holding the stretch long enough is crucial. Many people make the mistake of not holding a stretch long enough, reducing its effectiveness.

Stretch 2: Neck Flexion

Objective: Enhance the range of motion and flexibility in your neck.

Instructions:

• • Flexion:Inhale deeply.
  • Exhale and lower your chin towards your chest.
  • Keep your back straight and maintain good posture.
  • Hold this position for 20 seconds, feeling a stretch along the back of your neck.

Note: Flexion stretches are excellent for starting or ending your day positively. Pair them with positive thoughts, affirmations, gratitude, prayer, or meditation.

Stretch 3: Neck Extension

Objective: Maintain and improve the natural curve of your neck and facet joint mobility.

Instructions:

• • Extension:Inhale deeply.
  • Exhale and gently tilt your head back, looking up.
  • Hold this position for 20 seconds, focusing on maintaining a natural neck curve.

Tip: This stretch also helps improve the facet joints, which are crucial for neck mobility and are often targeted by chiropractors during adjustments.

Stretch 4: Lateral Flexion

Objective: Improve side-to-side neck flexibility.

Instructions:

• • Right Lateral Flexion:Inhale deeply.
  • Exhale and gently tilt your head to the right, bringing your ear towards your shoulder without raising the shoulder.
  • Hold this position for 20 seconds, feeling a stretch along the side of your neck.
  • Left Lateral Flexion:Inhale deeply.
  • Exhale and gently tilt your head to the left.
  • Hold this position for 20 seconds.

Note: Avoid circular neck motions as they are not effective for strengthening or stretching. Focus on these targeted stretches to improve specific ranges of motion.

Routine:

Perform this series of stretches three times. After completing the first set, take a short break, hydrate, and then proceed to the second set. Follow the same sequence: rotation right, left, flexion, extension, and lateral flexion.

Reminder: Consistency is key to seeing improvements in your posture and overall health. Incorporate these stretches into your daily routine for the best results.