27/12/2024
"Relieve Neck Pain with These Simple Exercises."
Highlight the importance of posture and regular breaks from desk work.
Exercise 1: Neck Stretches (Side to Side)
Instruct the viewer to sit or stand with a straight back.
Slowly tilt your head towards your right shoulder, feeling a stretch on the left side. Hold for 10 seconds.
Return to the center, then repeat on the left side.
Perform 3 repetitions on each side.
Exercise 2: Chin Tucks
Sit upright, looking forward.
Gently pull your chin backward (as if making a double chin), keeping your head level.
Hold for 5 seconds, then relax.
Repeat 10 times.
Exercise 3: Neck Rotations
Slowly turn your head to look over your right shoulder. Hold for 10 seconds.
Return to the center, then repeat on the left side.
Do 3 repetitions on each side.
Exercise 4: Shoulder Rolls
Roll your shoulders backward in a circular motion 10 times.
Then roll them forward 10 times.
Exercise 5: Neck Flexion and Extension
Lower your chin towards your chest, feeling a stretch along the back of your neck. Hold for 10 seconds.
Gently tilt your head backward, looking up at the ceiling. Hold for 10 seconds.
Repeat 5 times.
