Slowly roll your head in a circular motion, first clockwise, then counterclockwise. This helps to warm up the neck muscles and increase blood flow.
Gently tuck your chin towards your chest, then lift it back to a neutral position. Repeat 10 times to strengthen the front neck muscles.
Lift your shoulders up towards your ears and hold for a few seconds, then release. Repeat 10 times to relieve tension in the shoulders and neck.
Tilt your head to one side, bringing your ear towards your shoulder. Hold for 30 seconds, then switch sides. Repeat twice on each side to stretch the sides of your neck.
Gently tilt your head backward and hold for a few seconds, then bring it forward, tucking your chin to your chest. Repeat 10 times to improve neck flexibility.
Sit comfortably with your back straight. Place one hand on your head and gently pull it towards one side, holding for 30 seconds. Repeat on the other side. This deepens the stretch in the neck muscles.
Finish your routine with deep, calming breaths. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This helps to relax the neck and shoulder muscles.
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Tilt your head backward gently and hold, then bring it forward, tucking your chin to your chest. Repeat 10 times to enhance neck flexibility.