Activeforever The Original Backnobber II - Manual (Page 18)

NECK AND SHOULDER STRETCHING AND STRENGTHENING EXERCISES
16
Head Lift
Slowly raise your chin (extension)
and hold for 10 seconds. Lower the
chin towards your chest (flexion)
and hold for another 10 seconds.
Head Tilt
While facing forward, tilt and lower the
head toward one shoulder. Hold for 10
seconds and repeat on the opposite side
(lateral rotation).
Head Turn
Turn your head to one
side and hold for 10
seconds. Repeat on the
other side.
Move slowly and consistently until
you feel a gentle stretch.
The suggested durations of these and other
exercises are only approximations. Begin
slowly and gradually increase the intensity
and the time according to the signals your
body gives you.