Seated Cervical CAR's (Controlled Articular Rotations)

Start in a seated position with the arms down to your side or behind your back in a handcuff position. You can even bias these by sitting on your hands to pull your shoulders down to increase the intensity. Keep whole body tension and good posture while you slowly and actively trace a huge circle with your chin trying to articulate the head and neck. If there are any painful spots, do not entirely avoid them, but reduce the tension in those areas until it becomes comfortable. Feel free to spend more time in those areas if desired as well.