Simple Moves to Save Your "Tech Neck"
The entire routine consists of 20 main movements, practiced slowly to soft music, taking about 15 minutes, and requiring very little space. Here are a few key exercises for our readers.
Basic Posture: Before each exercise, stand naturally with eyes level, feet slightly apart and shoulder-width, and hands hanging naturally. Relax your whole body.
Forward and Backward Bending: Place hands on hips. First, tilt your head back to look up at the sky while inhaling, and hold for a moment. Then, slowly lower your head towards your chest, exhaling, and look down. Keep your mouth closed and try to bring your chin as close to your chest as possible. Hold for a moment, then repeat the up-and-down motion four times. The key is to stretch, be relaxed, and move slowly, stopping if you feel any discomfort.
Arm Raise and Turn: Raise your right arm with the palm facing down, look at your palm, and slowly turn your body to the left, holding for a moment. As you turn, pivot your heels 45 degrees and shift your weight forward. Then, turn your body to the right rear. Inhale slowly while turning and exhale slowly while returning. The entire movement should be slow and coordinated. When turning your neck and waist, turn as far as you can and hold for a moment before returning to the starting position. Then switch to the left arm. When switching, lower the other hand slowly along the side of your head. Repeat with the other arm, alternating twice in total.
Left and Right Rotation: Place hands on hips. Slowly turn your head to the left, inhaling as you stretch the right side of your neck, and hold for a moment. Then, slowly turn your head to the right, exhaling as you stretch the left side of your neck, and hold for a moment. Repeat this alternating motion four times.
Shoulder Raise and Neck Tuck: Before starting, stand naturally with eyes level, feet slightly apart and shoulder-width, and hands hanging naturally. Slowly raise your shoulders and tuck your chin down towards your chest. Hold for a moment, then slowly relax your shoulders down and let your head and neck extend naturally. Next, forcefully drop your shoulders down and lift your head and neck up. Hold for a moment, then relax your shoulders and exhale naturally. Note that you should inhale slowly while tucking and extending your neck, hold your breath during the pause, and relax your shoulders and neck as much as possible when releasing. Return to the starting position and repeat four times.
Left and Right Sway: Before starting, stand naturally with eyes level, feet slightly apart and shoulder-width, and hands on your hips. Slowly tilt your head to the left until your left ear touches your left shoulder, hold for a moment, then return to center. Next, tilt your head to the right until your right ear touches your right shoulder, hold for a moment, then return to center. Repeat this swaying motion four times. Inhale as you tilt your head and exhale slowly as you return to center. Keep your shoulders and neck relaxed during the exercises, and focus on slow, steady movements.
Wave-like Bending and Stretching: Before starting, stand naturally with eyes level, feet slightly apart and shoulder-width, and hands hanging naturally. Move your chin in a wave-like motion forward and down. During this motion, bring your chin as close to your chest as possible, lift your shoulders, and then slowly raise your chin, push your chest out, and move your shoulders slowly up and back. Inhale slowly as your chin bends and exhale slowly as you lift your head back up, relaxing your shoulders. Hold for a moment after two repetitions. Then reverse the motion: bend your chin down from the top, inhaling on the way down and exhaling as you return. Do two repetitions of this reverse motion, for a total of four (two forward, two backward).
It's important to remember that all movements should be slow and coordinated. Slowly tense the muscles and then perform a proper relaxation afterward. Rest when you feel tired. If you can't perform the movements perfectly at first, progress gradually. Do not rush to avoid causing more harm to your spine and other areas.