The three part next stretch seated comfortably on the edge of your bed or your desk chair. Go ahead and extend the arm of the side that you want to stretch first. With the other hand, reach over your head and let your fingers softly grip into the muscle right above your ear. Make sure your posture is tall and straight and inhale. When you exhale, gently bring your ear towards your shoulder using just the weight of your arm and your hand, not pulling very much, taking three long breaths as the muscles stretch in the middle of the neck and shoulder area. When you release do so very gently coming back to a tall pasture art will brainer opposite hand behind the head.
So we can gently pull down using again mostly the weight of the arm, bringing the chin at about a 45 degree angle towards your chest, stretching those muscles at the back of the neck and the back of the shoulders where they attach to the shoulder blades and spine. Use your three deep, slow breaths and release carefully and mindfully. Return to your seated upright posture. With the third part, we're going to stretch the muscles in the front of the neck and underneath the jaw. Now bring your free hand to the forehead so that your head comes back in space to about a 45 degree angle. You should be the most gentle with this stretch.
Try not to climb down your jaw. Separate your teeth if need be so that your jaw and face relax and take your three nice long breaths. Release slowly coming back into an upright seated position. Make sure to do both sides, all three parts. Another variation of the three parts stretch requires you to fit on your hand with the palm facing up of the side that you want to stretch. This will anchor down one set of attachments of the shoulder neck muscles, while you gently guides your head in the opposite direction to lengthen the muscles.
Everything else is the same starting ear to shoulder making sure that your chest stays lifted and your spine stays as upright as possible. And then moving the hand to the back of the head, stretching chin down towards the chest at about 45 degrees. Taking nice full breaths, stretching not to a point of pain but breathing into any intensity you may feel. finishing with the third again reaching to the front of the forehead over the eye and gently guiding the chin up and back. stretching the jaw the anterior muscles the front of the throat and the chest. Release with care Again, making sure to do all three parts on both sides.