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. Tilt your head to the side 

Slowly tilt your head towards your opposite shoulder, bringing your ear towards your shoulder without rotating your head. Keep your face pointing forwards and your chin gently tucked throughout the movement.

4. Find a comfortable stretch 

Continue tilting your head until you feel a comfortable stretch along the side of your neck and into the top of your shoulder. Keep your shoulders relaxed and avoid leaning your upper body to the side.

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 bring your head back to the starting position. Repeat as prescribed before switching to the opposite side.

Key point: Keep your shoulders relaxed, chin gently tucked and upper body still throughout the stretch. The movement should come from tilting your head to the side rather than lifting your shoulder or leaning your body.

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