Seated · Mobility · 40 seconds

Slow neck turns

Also called neck rotations, head turns or seated neck rotation.

How to do a slow neck turns

1. Sit tall in a chair with your shoulders relaxed and your eyes looking ahead.
2. Slowly turn your head to look over one shoulder, only as far as is comfortable.
3. Hold for a moment, then turn slowly back to the middle.
4. Turn to look over the other shoulder. Never force the turn.
5. Stop if you feel dizzy.

In Vaskuna the voice says: “Turn your head to look over one shoulder, hold, then the other. Never force it.”

Go gently

Stop if you feel dizzy.

Keep breathing slowly and evenly while you hold each turn.

Make it easier

Turn your head only a little way each side and pause in the middle between turns.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 40 seconds. It is part of three routines: Morning mobility, Chair mobility, Desk break.

Questions

How far should I turn my head?

Only as far as is comfortable, which may be less on one side than the other. Move slowly and never push into the turn. Keep your shoulders still and facing forward.

What should I do if neck turns make me dizzy?

Stop, look straight ahead and sit quietly until it passes. If it keeps happening, talk to your doctor before you try the movement again.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.