Please note that if you have chronic or severe neck pain, it’s essential to consult a healthcare professional or physical therapist before attempting these exercises. These exercises are generally for mild neck discomfort or to prevent neck pain. Ensure you perform them with proper form, and discontinue any exercise if it increases your pain or discomfort.
1. Neck Tilt Stretch:
- Sit or stand with your back straight.
- Slowly tilt your head to the right, bringing your right ear towards your right shoulder.
- Hold the stretch for 15-30 seconds.
- Return your head to the neutral position.
- Repeat the stretch on the left side.
- Perform 2-3 stretches on each side.
2. Neck Rotation Stretch:
- Sit or stand with your back straight.
- Gently turn your head to the right, trying to look over your right shoulder.
- Hold for 15-30 seconds.
- Return your head to the neutral position.
- Repeat the stretch to the left.
- Perform 2-3 stretches on each side.
3. Neck Extension Stretch:
- Sit or stand with your back straight.
- Slowly tilt your head backward, looking at the ceiling.
- Hold for 15-30 seconds.
- Return your head to the neutral position.
- Be gentle with this stretch; do not force your neck backward.
- Perform 2-3 repetitions.
4. Neck Flexion Stretch:
- Sit or stand with your back straight.
- Gently lower your chin towards your chest.
- Hold for 15-30 seconds.
- Return your head to the neutral position.
- Be cautious with this stretch, and don’t push your chin too close to your chest.
- Perform 2-3 repetitions.
5. Shoulder Blade Squeeze:
- Sit or stand with your back straight.
- Squeeze your shoulder blades together by pulling them back and down.
- Hold for 5-10 seconds, feeling the tension between your shoulder blades.
- Release and repeat for 2-3 sets of 10 repetitions.