1. Relax your shoulders. Slowly turn your head to the right, return to center, then turn to the left. Repeat 10 times.
2. Relax your shoulders. Slowly bend your head forward, return to center, then slowly bend backward. Repeat 10 times.
3. Relax your shoulders and body. Slowly turn your head to the right, return to center, then slowly turn to the left. Repeat 10 times.
4. Keep your head centered. Slowly shrug your shoulders upward as high as possible, then fully relax them. Repeat 10 times.
5. Relax your shoulders, then slowly move them forward. Return to the center position, then move them backward. Repeat 10 times.
Circular Movements and Circular Rings
Starting Position: Stand with hands on hips.
Circular Movement: Rotate head to the left (right). Bend head from one side, passing forward to the other side, then slightly lift head.
Circular Ring: Perform a circular ring motion to the left (right). Rotate head in a 360-degree circular ring motion from one side, passing forward, sideways, and backward before returning to the starting position.
Requirements: During head and neck exercises, keep the body stationary. Perform large-amplitude neck movements to fully stretch the neck muscles.
Neck Muscle Exercises
1. Place both hands on your forehead. Slowly press your head forward against your hands, using them to resist further forward movement (avoid protruding your chin). Hold for five seconds, then slowly release. Repeat 10 times.
2. Place both hands behind your head. Slowly press your head backward against your hands, using them to resist further backward movement. Hold for five seconds, then slowly relax. Repeat 10 times.
3. Relax your arms. Place your right hand on your right cheek. Slowly turn your head to the right, using your right hand to resist further rightward movement. Hold for five seconds, then slowly relax. Repeat 10 times.
4. Repeat step 3 on the left side.
Posture Improvement Exercises
1. Relax shoulders, slowly tuck chin in while keeping eyes forward. Gradually release tension in chin and neck. Repeat 10 times.
Maintain straight posture in waist and neck with eyes looking forward during daily activities.