Easy Neck Exercises: Rotations, Tilts, and Forward Flexion

1. Neck Rotations:
   • Slowly turn your head to the right and left while sitting or standing.
   • Keep your shoulders down and turn your head comfortably.
   • Hold each rotation for 10-15 seconds.
2. Neck Tilts:
   • Tilt your head to the side, bringing your ear toward your shoulder.
   • Hold for 10-15 seconds on each side.
   • Switch to the other side and repeat the same movement.
3. Neck Forward Flexion:
   • Slowly bend your head forward, bringing your chin towards your chest.
   • Hold this position for 10-15 seconds.
4. Neck Extension:
   • Slowly tilt your head backward, directing your gaze to the ceiling.
   • Hold this position for 10-15 seconds.
5. Shoulder Shrugs:
   • Slowly raise your shoulders up and hold for a few seconds.
   • Then lower your shoulders down.
   • Repeat this movement several times.
6. Chin Tucks:
   • Gently tilt your head backward and tuck your chin towards your chest.
   • Repeat this movement in a controlled manner.
7. Side Neck Stretch:
   • Place one hand on your head and use the other hand to pull your head to the side.
   • Hold for 10-15 seconds when you feel a slight stretch.
   • Repeat on the other side.

It's important to warm up before starting exercises and initiate movements slowly. If you feel any pain or discomfort, stop the exercise. Also, obtaining approval from your doctor or a qualified physiotherapist before starting exercises is crucial, ensuring that you choose exercises suitable for your personal health condition.