MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Seated neck rotation
Sit upright and turn your head slowly to one side within a comfortable range. Pause briefly, return and repeat on the other side. Start with 3 gentle repetitions per side.
Target muscles
Neck range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Sit upright and turn your head slowly to one side within a comfortable range. Pause briefly, return and repeat on the other side. Start with 3 gentle repetitions per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the neck. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Pulling the head with your hands
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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