Why this one exists
Rotation is what you lose first when you check mirrors or look at a second screen. Slow, mid-range turns keep the motion honest.
Set up
Sit with a long spine. Hands rest on the thighs so the shoulders stay quiet.
Steps
- Turn the nose toward the right, stopping before the shoulder has to help.
- Pause where you can still keep the chin level.
- Return to center, then turn left.
What you should feel
A mild pull along the opposite side of the neck. You should still be able to swallow and breathe through the nose.
Skip if it hurts
Skip if turning the head makes you dizzy or recreates known disc or nerve symptoms.
Common mistakes
Do not add a backward tilt at the end of the turn. That combination is a common strain pattern.