Neck & jaw
Cervical CARs
Give the neck a slow, full circle — not just forward.
3 circles each direction
None
Form stills · coming
Why we use it
A neck that only goes forward loses the rest of its circle. Slow circles bring back the range you can control.
Start here
Sit or stand tall. Hands hold the bottom of the ribcage so the chest cannot cheat.
How to
- 1Sit or stand tall. Hands hold the bottom of the ribcage so the chest cannot cheat the circle.
- 2Draw the biggest comfortable circle with your nose, slowly.
- 3Pause in the sticky parts. Then go the other way.
- 4If the chest turns to finish the circle, make it smaller.
Feel for
Smooth motion, bit by bit. A sticky spot is information — do not smash through it.
Breathing
Keep breathing. If you hold your breath, you are guarding, not exploring.
Do this
- — Draw the biggest comfortable circle with your nose, bit by bit.
- — Move as if painting the inside of a bowl — no jumps.
- — Keep breathing. If you hold your breath, you are guarding, not exploring.
Common mistakes
- — The chest turns to finish the circle.
- — Rushing through the sticky parts.
Regression · Progression
Easier: Smaller circles, eyes closed, slower.
Harder: Pause a moment at the sticky clock positions.