This technique helps with releasing tension in the neck and with increasing head rotation span, needed for “checking your shoulders” in field sports

• Stand tall with your shoulders relaxed (down)

• Slowly turn your head to the right as far as you can without rotating your shoulders. Look to the right as far behind you as possible.

• Place the fingers of your right hand on the left side of your chin, then gently press your head against your hand for 3 seconds

• Release the pressure and gently pull your head further to the right and hold for a few seconds 

• Reverse sides

Practice time: 2 sets

Remember to breathe deeply and regularly, do not hold your breath.

Practice Lenses: No lenses needed.

To initiate the engagement of your eyes in the peripheral field of vision, you may practice with lenses #1 or #2

Watchouts

• Be gentle, do not push too hard, make slow movements

• If your neck is not flexible, take your time to increase your neck rotation angle little by little over multiple sessions

• If you feel pain or high tension, release it, do not push through. You can imagine blowing it away, or use other techniques you are accustomed to

Tips

• To prevent your shoulders and body to rotate, apply a counter stretch by extending your left arm to the back (in the opposite direction then your head movement)

• Stand tall with your shoulders relaxed (down), your arms by your side, and your feet shoulder width apart

• With movement driven by your right shoulder (not your arm), make 5 small circles forward and 5 small circles towards back

• Fold your arm behind your back and around your waist

• Wrap your left hand around your head and gently pull your head closer to your left shoulder, applying gentle downwards pressure. Hold for a few seconds, then slowly release the pressure and lift hour head

• Make sure that your right shoulder stays relaxed. Do not lift your shoulder towards your ear   

• Reverse sides

Practice time: 1-2 sets

As you progress:

• Increase the shoulder rotation

• While your head is tilted, push your head towards your hand for 3 seconds, then very gently stretch your head further towards your shoulder

Remember to breathe deeply and regularly, do not hold your breath.

Practice Lenses: No lenses needed.

To initiate the engagement of your eyes in the peripheral field of vision, practice with lenses #1 or #2

Watchouts

• Be gentle, do not push too hard, make slow movements

• If you have limited flexibility in your shoulders or your neck, work within your range of motion, take your time to increase the rotation of your shoulders and your neck stretch angle little by little over multiple sessions

• If you feel pain or high tension, release it, do not push through. You can imagine blowing it away, or use other techniques you are accustomed to

• Stand tall with your shoulders relaxed (down), your arms by your side, and your feet shoulder width apart

• With the motion starting from your shoulders, move your shoulders up towards your ears, all the way back (shoulder blades as close together as possible), and down and forward in a circular motion.

• Repeat 5x, then reverse.    

Practice time: 2 sets

As you progress:

• Increase the span of the shoulder rotation

Remember to breathe deeply and regularly, do not hold your breath.

Practice Lenses: No lenses needed.
To initiate the engagement of your eyes in the peripheral field of vision, practice with lenses #1 or #2

Watchouts

• Be gentle, do not push hard.

• If you have limited flexibility in your shoulders, work within your range of motion, take your time to increase the rotation of your shoulders little by little over multiple sessions.

• Stand tall with your shoulders relaxed, your arms stretched out at shoulder height, and your feet shoulder width apart

• With your fingertips extended as if you wanted to reach out for something on both sides, move your arms slowly forward until your hands nearly touch in front of you. Then move your arms back until you feel your shoulder blades getting closer to each other. Do not let your arms drop

• Keep your shoulders down, do not lift them up towards your ears    

Practice time: 5 sets

As you progress:

• Increase the number of sets up to 10

Remember to breathe deeply and regularly, do not hold your breath.

Practice Lenses: No lenses needed.

To initiate the engagement of your eyes in the peripheral field of vision, practice with lenses #1 or #2

Watchouts

• If you feel your arms sliding down, it is a sign of weak shoulder muscles or the lack of your attention

• Be present to this practice, think about the motion, your muscles and what your eyes see, do not let your mind wander off

• If you have limited strength or flexibility in your shoulders, work within your range of motion, take your time to increase how far back you can reach

• Stand tall with your shoulders relaxed, your arms stretched by your side, and your feet shoulder width apart

• With your fingertips extended as if you wanted to reach out for something, move your arms slowly up towards your ears, then back down again.

• Keep your shoulders down, do not lift them up towards your ears    

Practice time: 5 sets

As you progress:

• Increase the number of sets up to 10

Remember to breathe deeply and regularly, do not hold your breath.

Practice Lenses: No lenses needed.

To initiate the engagement of your eyes in the peripheral field of vision, practice with lenses #1 or #2

Watchouts

• If you have limited strength or flexibility in your shoulders, work within your range of motion, take your time to increase how far back you can reach