Seated Side Neck Upward Stretch

1. Starting Position:
- Sit on a sturdy chair with your back straight and feet flat on the ground, shoulder-width apart.
- Place your left hand on your left knee or thigh for support.
- Raise your right hand and place it gently on the top of your head.

2. Stretching the Neck:
- Slowly tilt your head to the left, bringing your right ear toward your right shoulder.
- Apply gentle pressure with your right hand to deepen the stretch, ensuring it feels comfortable and not painful.

3. Engaging the Upper Body:
- As you tilt your head, keep your shoulders relaxed and away from your ears.
- Focus on feeling a stretch along the right side of your neck.

4. Hold the Position:
- Maintain this position for 15-30 seconds, breathing deeply throughout to help relax your muscles.

5. Return to Starting Position:
- After holding the stretch, gently lift your head back to the center.

6. Repeat on the Other Side:
- Place your right hand on your right knee or thigh.
- Raise your left hand and place it on the top of your head.
- Tilt your head to the right, bringing your left ear toward your left shoulder.
- Use your left hand for gentle pressure and hold for another 15-30 seconds.

7. Final Return:
- Gently lift your head back to the center and relax your arms at your sides.

Tips for Beginners:
- Always listen to your body. If you feel any pain during the stretch, ease up and adjust your position.
- Keep your movements slow and controlled to avoid straining your neck.
- This exercise can be done a few times a day, especially if you spend a lot of time at a desk.