Neck exercises Audio

This transcription provides detailed instructions for a series of neck exercises. It emphasizes the importance of proper posture, slow and controlled movements, and listening to your body to avoid discomfort. The exercises include neck rotations, sideways movements, upward movements, neck stretches, chin tucks, push and pull movements, and shoulder raises. Each exercise is described in detail, outlining the number of repetitions, holds, and specific techniques to follow for maximum effectiveness and safety. Please note, before doing any exercises, these are the instructions that you need to follow for every exercise. First instruction is, when you are doing the exercise, every exercise has to be done 10 times and then on the 10th count, you hold the exercise for 10 seconds. Now, the number of sets depends upon your capacity. If you can do 2 sets, 5 sets, you have to gradually increase the number of sets as per your capacity. Second instruction is, when you are doing the exercise, every exercise needs to be performed very slowly and actively, because the more slowly you perform the exercise, the more effective it is going to be. Make sure there are no jerks, there are no, you don't have to push too much, you know, whenever you are doing the exercise. And, if you see any discomfort, immediately stop doing the exercise and then you can go to whatever exercise you want. Exercise number 1, the first thing you need to focus in on your posture. The posture has to be straight and normal. Your feet have to be in one line, not ahead or not behind, but from the same, in one line. I am going to show you the posture from this angle. Your core has to be tucked in, not ahead and not behind. Okay, feet relaxed, not up, not down, but normal position, neutral position and relaxed. Okay, these are the instructions that you need to follow before starting the exercise. The next exercise, number 1, neck rotation. We will start with proper rotation. Make sure you are doing the entire rotation, full neck rotation and very slowly. You will do 10 rotations and very slowly. Slowly, make sure your shoulders are not moving when you are doing this, your shoulders will be still. Only your neck will move and you will feel the stretch on all the areas of your neck. Slowly and nicely, 10 times. Next, you will do as you are told, slowly, same way, without moving your shoulders, without moving your other part of the body. Only the neck will move, full rotation. Okay, that's the first exercise. So, 10 times you need to perform, proper and anti-proper. Number 2, sideways movement you are going to perform. So, first you look at the right side very slowly, then come back, again slowly to the neutral position. Then you look at the other side, as much as you can, without moving your shoulders. Your shoulders have to be still. Then come back again to the normal position. So, we perform this movement 10 times and on the 10th time, we hold it here on the right hand side for 10 seconds. And then we come back again and same, the other way, we hold it as much as we can at the other side. So, when you are doing this movement, you feel the stretch on the sides of your neck and also on your shoulders. So, 10 seconds here and 10 seconds this side. Next exercise, you know that only movement is performed in this exercise. Only upward movement is performed. So, take your neck upward very slowly. Come back again to the normal position. Again, so we need to do this 10 times and on the 10th time, we hold it here for 10 seconds. And then come back to the normal. Next neck exercise, we are going to do sideways neck stretches. So, first on your right hand side, take your neck. Bend your neck towards the right side. Okay, you feel the stretch right from your ears to the shoulder area. Then with your right hand, you push your neck a little bit downwards towards your right shoulder. Okay. No too much of pushing. You don't have to bend your body. Only your neck will move and only your hands will be moving. Your body will be still. Okay. So, we hold here for 10 seconds. Okay. Same way, come back to the normal position. Again, towards your left hand side, bend as much as you can. With your left hand, give a little bit more stretch. And hold here for 10 to 15 seconds as much as you can. And then come back to the normal position. Okay. Next neck exercise. Now, in this exercise, we are going to stretch our neck diagonally. I am going to show you how we are going to perform this movement. So, first step, you move your neck diagonally. Second step, you take it downwards as much as you can. And third step, with your right hand side, as you are taking your neck to the right hand side with your right hand, you push it down more as much as you can. So, when you are pushing this, you feel a stretch on the side of your neck as well as in this area. This exercise is very good for pinched nerve and pinch your neck and shoulder blades. Stay here for 10 to 15 seconds. Stretch down more with your hands. The more you stretch, the more you feel the stretch. Okay. Stay here for 10 to 15 seconds. Release your hands. Take your neck up and move it to the normal position. Same movement, we are going to perform on the left hand side. So, first step, we take our neck towards our left hand side diagonally, not completely. Diagonally. Okay. From here, second step, we bend our neck down as much as we can. And our neck more downwards so that we feel more stretch on the neck. And we stay here for 10 to 15 seconds. Release your left hand. Come back up and then to the normal position. So, this exercise is very good for people who have pinched nerve and are very stiff on all they have. See here, neck pain and also shoulder pain. Next exercise, we are going to do chin tucks. Now, chin tucks are very good for people with forward neck or who have text neck. These are the best, who have best job for number of hours and also who look on the intercom for number of hours. So, this exercise is very good for them. Starting with the exercise, I will be showing you both the angles. So, stay in a normal position. Your postures have to be straight firstly. Then, your neck should not be ahead or behind or upward. It has to be normal. I will be showing you from this angle. Your core has to be flexed a little bit. And your feet have to be in one line. From here, we are going to use the support of our hands, two fingers. Put it on your chest. From here, we are going to press our chin in a backward direction. Okay. Stay here for 10 to 15 seconds. Or as much as you can. So, when you are doing this exercise, make sure you are pressing it properly. Not too much, but very slowly we need to go. As much as you can. And then, we stay here for 10 to 15 seconds. So, leave it. And we come back to the normal position. Next exercise, we are going to perform a push and pull movement. I am going to show you how we are going to do it. We started first with the right hand side. So, your right hand side, your right hand will be on the right side of your head. So, with my right hand, I will try to push my head towards the left. And with my head, I am going to try to resist this movement. So, this is how we do this. With the right hand, I will try to push. And with my head, I will try to resist. So, you feel a pressure being created on your side of the neck, on the right side of the neck. To create more mobility. We do this for 10 to 15 seconds. For the other side, very quickly. Left hand side, above your ear. You push with the left hand towards the right. And you resist with the head. This movement. So, when you are doing this exercise, make sure you are pushing your head in this direction. Towards your hand. And for the right side, you are pushing it towards your right hand. So, we need to perform this movement together simultaneously. So, push and then resist from your head towards the left side. This is again a push and pull movement. And I will be showing it to you. So, put your two hands on your forehead. From here, push the neck back. And with the neck, you are going to try to resist this movement towards the forward direction. So, this movement we perform simultaneously. Push your neck behind and try to resist the movement with your neck in the forward direction. Stay here for 10 to 15 seconds. And then, do it. Next exercise, we will be doing the shoulder raise. So, stand normally in a normal position. Make sure your posture is correct. Now, from here, what we are going to do is, we will be raising our shoulders very slowly. In the upward direction. Hold here for 10 seconds. And then, relax yourself. Again, there is one important point here. Make sure your shoulders are in a normal position before doing this exercise. I don't want them up or hunched. Correct your posture and then begin with the exercise. I will show you again the exercise. Nice position, normal and nice position. From here, we raise our shoulders very slowly. And your neck does not move. Only your shoulders will be moving. And then, stay here for 10 seconds. And then, relax.