Chair Seated Neck Rotation

1. Start Position:
- Sit comfortably on a sturdy chair with your feet flat on the floor, hip-width apart.
- Keep your back straight and shoulders relaxed.

2. Hand Placement:
- Place both hands on your chest, or keep them resting on your thighs. Ensure that your elbows are relaxed.

3. Neck Movement:
- Slowly turn your head to the right, keeping your chin level and facing forward as much as possible.
- Hold this position for a few seconds, feeling the stretch in your neck.

4. Return to Center:
- Gently return your head to the center position.

5. Repeat on the Left:
- Now turn your head to the left side, following the same method.
- Hold for a few seconds and then return to the center.

6. Repetitions:
- Perform the neck rotations for a total of 5-10 repetitions on each side, moving slowly and mindfully.

7. Breath:
- Remember to breathe normally throughout the exercise. Inhale while returning to center, and exhale while turning your head.

8. Tips:
- Keep your movements smooth and controlled. Avoid quick or jerky motions.
- If you feel any discomfort or pain, stop the exercise and consult a professional.

9. End Position:
- Once completed, sit quietly for a moment, allowing your neck and shoulders to relax.

Remember to perform this exercise regularly to help maintain neck flexibility and reduce tension.