Chin retraction
The chin-drawing movement helps bring the head to the correct axis with the shoulder, thereby reducing pressure on the cervical spine and improving the posture. Stand or sit straight, eyes looking forward. Gently pull the chin back as if creating a double chin. Feel the light tension behind the neck. Hold the position for about 3 seconds and then return to the starting position. Repeat 10 times.
Controlled winding
This exercise helps restore the range of motion of the neck, supporting daily activities.
Sit or stand up straight, relax your shoulders. Slowly turn your head to look over your right shoulder and then return to the middle position. Continue to turn your head to your left shoulder. Perform slowly, do not jerk strongly. Repeat 8 times on each side.
Tilt your head to 2 sides
This movement helps stretch the muscles of the neck and shoulders, reducing the feeling of stiffness caused by sitting for a long time or stress.
Sit up straight. Tilt your right ear towards your right shoulder, while keeping your left shoulder down. You can extend your left fingertips down to the floor to increase the stretching feeling. Hold for 5 seconds and then return to the starting position. Change sides and repeat. Do 5 times on each side.
