Content

• Steps
• Method 1 of 2: Exercising from a Sitting Position
• Method 2 of 2: Standing Exercises
• Tips
• Warnings
• What do you need

A person's head can weigh up to 4.5 kg, and the muscles of the neck have to bear this weight on themselves. They also control all head movements, all turns and tilts. The muscles in the neck are strong, but at the same time very delicate and prone to injury. In addition, many people tend to strain their neck and shoulder muscles under the influence of stress, which over time causes pain and a feeling of tightness. Stretching your neck can help relieve tension.

Steps

Method 1 of 2: Exercising from a Sitting Position

1. 1 Sit in a flat-backed chair with your legs bent at a 90-degree angle and place your hands on your knees. Your back should not touch the back of the chair.
2. 2 Your hips, shoulders, and ears should form a straight line. This position straightens the spine to the maximum.
3. 3 Tilt your head down and try to touch your chin to your chest to stretch the back of your neck. Hold this position for 20 seconds and relax.
4. 4 Return to the starting position, then tilt your head back and stretch your chin toward the ceiling, stretching the front of your neck. Hold the stretch for 20 seconds and lower your head to the starting position.
5. 5 Stretch the lateral neck muscles. Touch your right ear to your right shoulder, hold this position for 20 seconds, and then repeat the exercise on the left side.
6. 6 Repeat all inclinations 5 times. Relax and return to the starting position.

Method 2 of 2: Standing Exercises

1. 1 Stand up straight with your feet at a comfortable distance. Your hips, shoulders and ears should form one line.
2. 2 Bend at your hips and bend towards the floor with your back straight. If you can't touch the floor, place your palms on your thighs or on your shins.
3. 3 Tilt your head down and press your chin against your chest. Hold the position for 2 seconds, then raise your head and hold for another 2 seconds. Repeat 5 times.
4. 4 Turn your head to the right as far as you feel comfortable. Hold the position for 2 seconds, then turn your head to the left and linger again. Repeat 5 times.
5. 5 Straighten up.

Tips

• Check with your doctor before starting exercise.

Warnings

• Stop exercising immediately if you feel neck or shoulder pain.

What do you need

• Chair with a straight back