Stand naturally, legs shoulder width apart, chest out, hands above your head. Press the head forward with both hands, and at the same time exert a reaction force on the neck, press it to the chest, and stop. Then slowly raise your head back and press your hands down at the same time, exerting a reaction force until the back head leans back. Then slowly restore the head to the left, and at the same time apply a reaction force to the right with the right hand until the back head leans back.

2. Side indenter (neck flexion and extension)

Stand with your legs shoulder width apart, hold your chest out, and hook your right hand from the top of your head to the upper part of your left ear. Press your head down to the right with your right hand, and at the same time, the neck exerts a reaction force to the left, pressing it to the upper part of your right shoulder, and pausing for a moment. Then slowly restore the head to the left, and at the same time apply a reaction force to the right with the right hand until the head leans slightly to the left. Do it alternately.

3, prone neck.

Head exposed on the bench. Hold a barbell piece in both hands and gently put it behind your head, let your head droop and relax your neck. Then the neck forcibly lifts the head to the highest point and pauses. Slowly restore.

4. Help relax the neck and shoulder muscles.

Sit cross-legged on the ground, pay attention to the natural erection of your back, put your hands above your knees, take a deep breath, lift your shoulders up, shrink your neck, feel your collarbone exposed for 5 seconds, exhale, slowly sink your shoulders and straighten your neck.

5. Activate the cervical spine

Sit cross-legged, put your hands together on your chest, inhale, slowly lean back, feel the neckline extend backwards as far as possible, hold for 5 seconds, exhale, slowly bow your head forward and close your eyes.