STEP BY STEP GUIDE:

1. Set up 

Sit upright on a comfortable chair with your feet flat on the floor, or stand tall with your feet approximately hip-width apart. Keep your back straight, shoulders relaxed and face pointing forwards. Gently tuck your chin to keep your head and neck in a neutral position.

2. Position your arm 

Place the hand of the side you want to stretch underneath your bum if seated, or hold onto the edge of your chair. If standing, keep your arm relaxed by your side, gently reaching your hand towards the floor to help keep your shoulder down.

3. Turn your head 

Slowly rotate your head approximately 45 degrees away from the side you want to stretch, as though you are looking towards your opposite armpit. Keep your shoulders relaxed and your upper body facing forwards.

4. Lower your chin 

From this position, gently lower your chin towards your opposite armpit, allowing your head to tilt forwards. Continue until you feel a comfortable stretch along the back and side of your neck, towards the top of your shoulder blade.

5. Hold the position 

Maintain the stretch for the prescribed amount of time, taking slow, relaxed breaths. Allow your neck and shoulder muscles to gradually relax without forcing the movement.

6. Return and repeat 

Slowly lift your head and return to the starting position. Repeat as prescribed before switching to the opposite side.

Key point: Keep your shoulders relaxed and your upper body still throughout the stretch. Focus on turning your head approximately 45 degrees before lowering your chin towards your opposite armpit, rather than simply tilting your head to the side.

Pro tip: To gently increase the stretch, place your opposite hand on the back of your head and allow the weight of your hand to provide a little additional pressure towards your armpit. Avoid pulling or forcing your head further into the stretch.