MONTHLY MOVEMENT

BY:TANYA MOULAND

HOW TO DO NECK ROLLS

1. Sit comfortably and evenly on sitz bones. Hands resting on your thighs. Feet flat on the floor. Shoulders are down and back. Spine elongated.

2. Exhale as you lower your head and tuck your chin in while maintaining posture.

3. Keeping the head down, inhale as you gently turn your head toward one shoulder, grazing your chin on your chest.

4. Exhale as you turn your head toward the other shoulder, grazing your chin across your chest.

5. Repeat side to side turning with chin, making a smooth curve from collarbone to collarbone. Inhale in one direction and exhale in the other. Do as many as you ’d like.

6.Complete move in the centre and gently lift head.

VARIATIONS

1. Can be done standing with feet hip width apart and weight evenly distributed.

2. Close your eyes.

3. DO NOT do this with your head tilted back.

BENEFITS

1. Relaxation of the muscles in the neck and behind the eyes.

2. Coordination of visual and auditory skills.

3. Supports emotional grounding and centering.

4. Differentiation of head and shoulder movement.