1. Begin by kneeling on the floor with your knees hip-width apart and your hands placed flat on the ground in front of you, shoulder-width apart. Keep your back straight and head in a neutral position.
2. Gently lower your chin towards your chest to stretch the back of your neck. You should feel a gentle stretch along the back of your neck and into your upper back.
3. Hold the position for 15-30 seconds, breathing steadily and deeply.
4. Slowly lift your head back to a neutral position.
5. Now, gently tilt your head to the left, bringing your left ear toward your left shoulder to stretch the right side of your neck. Avoid lifting your shoulder up to your ear.
6. Hold the stretch for 15-30 seconds, then slowly return to the starting position.
7. Repeat the stretch on the right side, tilting your head to bring your right ear toward your right shoulder, and hold for another 15-30 seconds.
8. Repeat the entire sequence for 1-3 sets, or as needed for relaxation and improved neck flexibility.
Please ensure you maintain good form throughout the stretch to avoid any strain on the neck. Always perform the exercise in a controlled manner, without any sudden movements. If you feel any pain, stop the exercise immediately.
---
