Chin Tightening Exercise
Repeat five times
Step 1: Keep your back close to the wall, keep your head, back and buttocks on the same plane, and look straight ahead.
Step 2: Slightly close your chin and feel the muscles on the back of the neck being stretched. Hold for 15 seconds and then rest.
Neck Muscle Stretching Exercise
Repeat five times, alternating sides
Step 1: Turn your head to the right and fix your right hand on the chair to help fix your shoulders.
Step 2: Use your left hand to gently apply pressure to the lower left to feel the tightness of the muscles on the right side of the neck. Hold for five seconds and then relax.
Scapula Elevation Exercise
Repeat five times
Step 1: First, bend your neck forward and fix your right hand on the chair to help stabilize your shoulders.
Step 2: Turn your head to the left.
Step 3: Use your left hand to apply pressure to the lower left and hold it for five seconds.
Bird Stretch
Repeat five to ten times
Stand with your feet as wide as your shoulders, hold your hands behind your back and stretch back hard; at the same time, lean back and tighten the muscles of your neck and shoulders for 5 seconds; then relax your neck and shoulder muscles and return to their original state.
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