Kneeling Neck Stretch
On all fours, the head sinks until the eyes find the knees, then lifts to look ahead; only the neck moves while the back stays flat.
How to do it
Setup
On all fours, hands under the shoulders, knees under the hips, back flat.
Steps
- Let the head sink, chin toward the chest, until the back of the neck stretches.
- Lift the head slowly and look ahead without craning.
- Keep the back flat and the shoulders still as the head moves.
Common mistakes
Rounding and arching the back with the head: this is not the cat-cow; the spine below the neck stays still. Throwing the head up: lift it slowly to level and a little beyond. Sinking between the shoulders: push the floor away so the blades stay wide.
Breathing
Exhale as the head sinks, inhale as it lifts.
