FIND YOUR NEUTRAL SITTING POSITION Slump your back and then slowly straighten your back by pushing your tummy forward (and with it rocking your pelvis forward). When you can feel the weight resting on the bones in your buttocks, you have reached your neutral sitting position. This is the position in which you should perform all the following exercises.
NECK FLEXION AND EXTENSION In your neutral sitting position, tilt your neck forward (chin to chest) and back but make sure not to over extend your neck. Repeat this exercise 10 times.
SETS REPS 1
10
NECK SIDE TO SIDE In your neutral sitting position, tilt your neck side to side alternately attempting to touch your ear to your shoulder. Hold this stretch for 5-8 seconds and repeat this 5-10 times on each side.
SETS REPS 1
5-10
NECK ROTATION Again while maintaining your neutral sitting position, turn your head to look over each shoulder alternately. Make sure to perform this exercise slowly. Hold each rotation for 5-8 seconds and repeat 5 times on each side.
SETS REPS 1
5
SHOULDER ROLLS In neutral sitting, roll your shoulders in a circle forwards and then backwards. Perform 6-8 rotations slowly in each direction.