NECK ROLL STRETCHING  

Posture 

The posture for neck roll is relatively simple. A basic sitting position with legs folded is enough. Make sure that your body is straight with abdomen region pulled up and your shoulders should not droop during or before the exercise. 

Technique 

The neck should be bent such that your chin touches your neck. This should be done by exerting gentle pressure on your spine. The shoulders should be upright and mild strains must be held by the abdominal region as well. Now, the neck should orient towards the left with your ears touching your shoulder. Holding this position for few seconds, neck should be rotated towards your back. Now, it should be brought forward slowly on the right side of your shoulder. The breathing should synchronize with the movements of neck. Care should be taken that you do not exert much force on your spinal cord. Jerks should be avoided as much as possible and movements should be gradual.