Stretching of sternocleidomastoid muscle

Hold your head with your hand. After touching the opposite ear, slowly turn your head to the same side.

After bending to the maximum limit, lift your chin and turn your head to the same side.

Keep it for 30 seconds until you feel the muscles stretching in front of your opponent's neck.

Scalene muscle stretching

Sit down, separate your feet naturally, tuck in your abdomen, and maintain a correct sitting posture.

Take stretching the right side as an example, with the head slightly tilted to the left and the left hand around the head.

, placed on the right side of the head, gently pull the head to the left, on call.

Inhale and hold for 5- 10 seconds until you feel the neck muscles.

Relax for 5- 10 seconds and continue to move your head to the left.

Note: the head moves in a straight line with the spine, and the pain stops immediately.

Levator scapulae stretching

Sit down, separate your feet naturally, tuck in your abdomen, and maintain a correct sitting posture.

Bend your right arm behind your head, put your left hand behind your head and put your head down.

Stretch forward in the direction of the left knee (from the tip of the nose to the knee), and the left hand and head produce resistance.

Strength training of deep flexor muscles of neck

Sit on a chair or stool, look straight ahead and relax completely. now

The head will naturally protrude forward: move the head backward slowly and smoothly until

I can't go back. When doing this, don't put your chin.

Tilt up and look straight ahead. Don't let your head lean back or look up.

Elastic belt resistance training

Sit in a chair, legs apart and equal in width, and put elastic belt behind your head.

Side, keep your head neutral and tighten your chin. Hold the elastic band with both hands.

End, stretch your spine and keep your head in place.

Relax for 30 seconds and slowly turn your neck after the action.