Forward Stretch: Sit in neutral position. Place your right hand on the top of your head with your nose pointing at your elbow. Extend your spine upwards. Inhale. Exhale and gently pull your head forward and down towards your chest. You should feel a stretch at the base of your neck and your upper back. Breathe and hold for fifteen seconds. Slowly raise your head back to neutral. Repeat with your left hand. This ergocise stretches the levator scapula (muscles at the back of the neck), increases circulation in head and neck and helps prevent Neck Pain.

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