Seated back and neck stretch

The best part about this stretch is that you’ll feel it not only in your hips but also along your entire back and up through your neck. To do this stretch, follow these steps:

1. Sit on the floor with your legs crossed in front of you and your hands on the floor in front of your legs (see Figure a). If you feel pain in your hips or knees while sitting on the floor, raise your hips off the floor by sitting on a pillow, folded blanket, step, or bosu.
2. Inhale and as you exhale bend forward at your hips and use your hands and arms for support. With each breath, deepen the stretch by gently reaching forward with your arms (see Figure b).
3. Hold the position in Step 2 and drop your chin toward your chest.
4. Shake your head “no” to release muscle tension in your neck.
5. Tilt your head to the right and hold the stretch for a few deep breaths.
6. Tilt your head to the left and hold the stretch for a few deep breaths.
7. Release the neck stretch and slowly sit up. Don’t always do this stretch with the same leg crossed on top; sometimes have your right leg on top and sometimes have your left leg crossed on top. This variation keeps the stretch balanced for both hips.

A few do’s and don’ts for this stretch:

• Do initiate the movement from your hips, not from your upper back.
• Do keep your chin down as you tilt to the side.
• Don’t tense or tighten your shoulders or back.