CHAIR YOGA for HEAD & NECK:

Gentle movements of the head and neck help to prevent tension caused by holding the phone with one ear or sitting at the computer for long periods of time.

"NO" & "YES" HEAD MOVEMENTS No: From seated position, turn head left and right keeping chin level Repeat 10 times Do not force head to go the same amount on both sides Yes: Lift chin and lower chin without crunching back of neck Repeat 10 times
SIDE NECK STRETCH Drop right ear to right shoulder Place right hand on left ear for extra stretch (DON'T pull on head!) Hold 5 breaths Release head and lift back up to center gently Repeat on the left side
BACK OF THE NECK STRETCH Turn head to right and drop chin toward shoulder Place right hand on back of head for extra stretch (DON'T pull on head!) Hold 5 breaths Release head and lift up before turning back to center Repeat on the left side	coming soon...
NOSE CIRCLES With head centered, pretend that you are drawing a circle with your nose Try to control the circle and keep it round Repeat to both directions 10 times each