Standing Neck Mobility Circumduction

1. Stand up straight with your feet shoulder-width apart. Your arms can hang relaxed by your sides or you can place your hands on your hips for stability.

2. Begin by gently dropping your chin towards your chest to stretch the back of your neck.

3. Slowly rotate your head to the right, bringing your right ear towards your right shoulder to stretch the left side of your neck.

4. Continue the circular motion by tilting your head backward, gazing up at the ceiling, to stretch the front of your neck.

5. Complete the circle by bringing your left ear towards your left shoulder to stretch the right side of your neck.

6. Finish the rotation by bringing your chin back down to your chest.

7. Perform this motion slowly and gently, aiming for smooth, fluid movements. It should not cause pain.

8. Repeat the neck circles for the desired number of repetitions, typically 3-5 circles in each direction.

9. After completing the circles in one direction, switch and perform the same number of circles in the opposite direction.

Remember to keep the rest of your body still and maintain good posture throughout the stretch. The focus should be on the neck muscles. If you experience any pain during this stretch, stop immediately and consult with a healthcare professional.

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