Next stretch exercise two. Step one. sit on a chair with your knees bent 90 degrees and your feet flat on the floor. Bend forward from the hip bone so that your chest is resting on your thighs. Caution. If for any reason this creates pain or unease in the lower back, neck or chest, stop and return to neck stretch from week one.

Let your head relax and feel the stretch through the back of the neck. Take 10 deep breaths into the lower back feeling it stretch a little with every breath slowly roll up one vertebrae at a time so that your head is the last to be upright. feel as though the top of the spine is being pulled up towards the ceiling and see if you feel more space between your neck and your shoulders. Step two. If step one felt good You would like a deeper stretch. then perform the following.

Sit on a chair with your knees bent 90 degrees and your feet flat on the floor. Bend forward from the hip crease so that your chest is resting on your thighs cushion. If for any reason this creates pain or unease in the lower back, neck or chest, stop and return to the neck stretch from week one. Let your head relax and feel the stretch through the back of your neck. Take 10 deep breaths into the lower back feeling it stretch a little with every breath From this position, interlace your fingers and placed them gently behind the head, leaving their hands where they are relaxed them so that you're creating some extra weight to further stretch the muscles in the back of the neck. Please note, you're not pulling the head down.

Rather, the hands act simply as a weight to increase the stretch if needed. Take five deep breaths. slowly come back up one vertebrae at a time, starting from the navel and rolling up towards the top of the spine. Repeat step two exercise one more time aiming to relax into the stretch one step further.