After a busy day, do you feel like you've carried a heavy burden on the back of your neck? Touch your neck, is it a bit stiff? Look around, do you feel any pain? If you experience any of these symptoms, it's time to do some neck exercises.
Forward and backward bending: Before doing the exercises, stand naturally with your eyes level, feet slightly apart, parallel to your shoulders, and cross your hands on your waist. Start by lifting your head and tilting it back, while inhaling, looking up at the sky, and pause for a moment. Then slowly lower your head towards your chest, exhaling, and looking down. When doing this exercise, make sure to close your mouth and press your chin against your chest as much as possible, pausing for a moment, and then repeat the motion four times. The key to the exercise is to stretch, relax, and move slowly, without feeling uncomfortable.
Lifting arms and turning body: Before doing the exercises, stand naturally with your eyes level, feet slightly apart, shoulder-width apart, and let your hands hang naturally. Start by lifting your right arm, palm facing down, and look at the palm with your head tilted, slowly turning your body to the left and pause for a moment. When turning, pay attention to turning your heels 45 degrees, leaning your body forward, and then turning your body to the right side. Breathe in slowly while turning and exhale slowly when returning. The whole movement should be slow and coordinated. When turning your neck and waist, try to turn as much as possible until you can't turn anymore, pause for a moment, return to a natural position, and then switch to the left arm. When switching to the left arm, slowly press the hand that was put down along the root of the ear, and do the same when switching arms, repeating the motion twice.
Left and right rotation: Before doing the exercises, stand naturally with your eyes level, feet slightly apart, parallel to your shoulders, and cross your hands on your waist. Start by slowly turning your head to the left, inhaling at the chest, straightening the right side of your neck, and pause for a moment. Then slowly turn to the right, exhaling at the same time, straighten the left side of your neck, and pause for a moment. Repeat this four times. It is important to do the whole set of movements in a relaxed and stretched manner, without feeling dizzy.
Shoulder lifting and neck shrinking: Before doing the exercises, stand naturally with your eyes level, feet slightly apart, parallel to your shoulders, and let your hands hang naturally. Slowly lift both shoulders and shrink your neck as much as possible, pause for a moment, then slowly relax and lower your shoulders, let your head and neck stretch naturally, and exhale naturally. Pay attention to inhaling slowly while shrinking and stretching your neck, holding your breath when pausing, and relaxing your shoulders and neck as much as possible. Return to a natural position, and repeat the motion four times.
Swinging left and right: Before doing the exercises, stand naturally with your eyes level, feet slightly apart, parallel to your shoulders, and cross your hands on your waist. Slowly tilt your head towards your left shoulder, so that your left ear touches your left shoulder, pause for a moment, then return your head to the center; then tilt your head towards your right shoulder, with your right ear touching your right shoulder, pause for a moment, and return to the center. Repeat this swinging motion four times. Inhale while swinging your head, and exhale slowly when returning to the center. When doing the exercises, try to relax your shoulders and neck as much as possible, and perform the movements slowly and steadily.
