Read this advice before attempting the stretch routine.

1. Do not attempt these stretches if you have any diagnosed conditions of the neck. In these cases it may be possible for these stretches to be carried out under the guidance of your GP or Health Practitioner.
2. STOP any stretches if you feel pain. Stretches should be taken to the point of stretch and not to the point of pain. The difference between pain and feeling the stretch is your own comfort ratio. If it feels comfortable that is good, if it feels uncomfortable that is pain. Stop if you feel uncomfortable.
3. Breathe normally throughout and take all movements with the head very slowly to avoid dizziness. You may hear clicks as you do the movements and this is normal unless you feel pain and then you must stop. It would be very unusual to hear clicks and feel pain unless you have a diagnosed condition of the neck and if that is the case you should not be doing these stretches – see point 1.
4. If you feel pain and are concerned then consult your GP, in the meantime relax and take in some deep breaths and breathe out slowly and the discomfort should disappear. I have never felt pain when doing these stretches and neither have my patients.
5. Be gentle and move slowly to the position until you feel the stretch.
6. Read through the whole document fully before attempting the stretches.
7. This stretch routine has been designed for those who are suffering from fatigue whether it has been caused by an illness or they are recovering from an illness.
8. While the body is in a state of fatigue it is unable to recover quickly. During this stretch routine it is essential therefore not to take any part of the body beyond what it can tolerate. Take all movements to the point of STRETCH and not to the point of pain. If anything is uncomfortable then STOP.
9. Breathe normally throughout and do not hold your breath. This is important because the stretches are held for quite a long time and your muscles and blood need oxygen and the balance of carbon dioxide to operate.
10. Stretches are not exercises. Exercise shortens muscles. Anything you do is exercise. Walking, sitting, standing, smiling, waving, all these movements involve the muscles in moving and this shortens the active muscles. If sitting, the hip flexors at the hip and hamstring attachment behind the knee are shortened, if standing the buttock muscles are shortened, if waving the biceps is shortened. These are just a few examples. Stretching those muscles restores their normal length and therefore their flexibility. Animals stretch all the time, even in the middle of sleeping, do we?
11. Bear in mind the energy debt you will have to pay if you suffer from a fatigue condition when you begin your stretch programme, you will need to rest afterwards. I only stretch once a day whereas my patients (non-fatigue) are advised to stretch three times a day.

Marianne Gutierrez is not responsible and cannot be held liable in the event of any person experiencing pain or damage when undertaking this stretch routine. Anyone undertaking this stretch routine should consult their medical practitioner first, and does the stretch routine at their own risk.