4. Side bend + Rotation
Purpose: Stretch and create relaxation of the scalene and the sterno-cleido mastoid muscles.
Execution
1. Sit on a chair with the chest up. Anchor left hand under the edge of the seat. Move right ear towards the right shoulder and then rotate head forward as you 'look for the armpit." (Inhale)
2. Place right hand across head and pull/reach upwards as you exhale. Stretch should be felt on the left side of the back of the neck. (Exhale)
3. Move hand away from head as you look towards the ceiling. (Inhale)
4. Place right hand on forehead and gently pull/reach upwards. (Exhale)
5. Rotate neck forward and repeat to the other side.
6. Alternate left and right sides until release is felt in the tightest area.