Cervical Rotation

1. From a seated or standing position, rotate the head to 1 side with your hand positioned on the side of the head. 2. Passive Stretch - for 2+ minutes, focus on breathing while you relax further into a cervical rotation stretch, using the hand to accentuate the stretch. 3. PAILs - take a breath in and create full body tension, and rotate the head into the resistance of the hand for 20 seconds. 4. RAILs - switch directions, working to rotate the head deeper into a stretch and away from the hand for 15 seconds. 5. Relax deeper into the new stretch position for 30 seconds and repeat for 1-2 more reps.

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