Slowly roll your head in a circle — feel each muscle stretch as the head passes. The SCM and scalenes on the stretching side lengthen. Go slowly — 8 seconds per full circle. Reverse direction after each circle.
What you should feel
🔄Slow, gentle circles — 8 seconds per rotation
😌Feel the stretch on the opposite side of the roll
↩️Reverse direction after each circle
⚠️Skip if any sharp pain — gentle stretch only
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Sit or stand with shoulders relaxed and arms hanging loosely at your sides.
Audio Guide
Listen to the guided walkthrough before you begin.