to increase range of motion
to improve focus
to improve circulation in neck and shoulders

Bring yourself in a comfortable position, so that your spine is upright. Close your eyes for a moment - after you've read this - feel your feet and buttocks being supported by the ground and the chair. Let your breath become gentle, deep and full.

Step 1

Stretch your right arm out in front of you and let it float to the right - your head and your eyes following it's movement. Stop when it becomes uncomfortable and make a note of that point in your mind (like projecting it onto the wall). Let your arm drop.
B r e a t h.

Step 2

Like step 1, but now only the eyes follow the movement of your right arm, the head stays in straight forward position. Go as far as it feels comfortable. Breath deep and evenly!
Let your arm drop.

Step 3

Like step #1, only this time your eyes still follow the movement of your arm but your head turns the opposite direction to the left. Go as far as it feels comfortable. Breath deep and evenly! Let your arm drop.

Step 4

a) Close your eyes and let the eyes roll all the way to the right and then forward again, several times. Imagine you are a parrot who can actually see the back.
b) Close your eyes and do step 4a just in your mind, very rapidly, several times back and forth, like with light speed you are seeing the whole panoramic view.

Step 5

Repeat step 1. Are you noticing changes?

Step 6

Repeat step 1 to 5 with the other side.

Step 7

Rub your hands to create heat and place the palms gently over your eyes. Let your eyeballs relax and sink back into the cavities.

Congratulations for taking the time to take care of yourself!

Most of the above excercises are drawn from teachings of Moshe Feldenkreis

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