1. Neck Tilt
- Begin by sitting or standing comfortably with your spine straight.
- Slowly tilt your head to the right, bringing your ear towards your shoulder.
- Hold the stretch for 15–30 seconds, feeling a gentle stretch along the left side of your neck.
- Repeat on the left side.
- Perform 3 sets on each side.
2. Neck Turns
- Face forward and slowly turn your head to the right, bringing your chin over your shoulder.
- Hold the stretch for 15–30 seconds, feeling a mild stretch along the left side of your neck.
- Repeat on the left side.
- Perform 3 sets on each side.
3. Neck Flexion and Extension
- Sit or stand with your spine straight.
- Slowly lower your chin to your chest, feeling a stretch at the back of your neck.
- Hold for 15–30 seconds.
- Gently tilt your head back, looking towards the ceiling.
- Hold for 15–30 seconds.
- Perform three sets.
4. Shoulder Blade Squeeze
- Sit or stand with your arms by your sides.
- Squeeze your shoulder blades together, imagining you are trying to hold a pencil between them.
- Hold for 5–10 seconds.
- Relax and repeat.
- Perform 3 sets of 10 repetitions.
5. Chin Tucks
- Sit or stand with your spine straight.
- Slowly tuck your chin towards your chest without tilting your head.
- Hold for 5–10 seconds.
- Repeat 10 times.
- Perform three sets.
6. Cervical Isometric Exercises
- Sit with your spine straight.
- Place your hand against your forehead.
- Press your forehead into your hand, creating resistance.
- Hold for 5–10 seconds.
- Repeat with hands on the back and sides of your head.
- Perform three sets for each direction.