00:00Hey everyone! Welcome back to Mobile Physio, your go-to spot for expert tips and quick relief from
00:06everyday aches and pains. Is your neck feeling tight, sore, or stiff? Whether it's from working
00:12at a desk, poor posture, or just stress, I've got you covered with some quick fixes you can do right
00:18now. Neck rolls, gently roll your neck in a slow circle, forward, side, back, and around. Do three
00:25to five slow rolls each direction. This increases blood flow and eases tension, shoulder shrugs
00:32rolls, lift your shoulders up to your ears. Hold. And drop. Repeat ten times. Then do some shoulder
00:41rolls backward and forward. It helps loosen the muscles connected to your neck, chin tucks. Sit
00:48tall, and gently tuck your chin straight back, like you're making a double chin. Hold for five seconds.
00:55Do five to ten reps, this improves posture and takes pressure off your spine. Upper trapezius
01:01stretch. Sit on your right hand, tilt your head left, and gently look down. Use your left hand for
01:07a light stretch. Hold 15 to 20 seconds, then switch sides. Neck extension isometric. Place both hands
01:15behind your head. Gently push your head backward into your hands. Resist with your hands to prevent
01:20movement. Hold, then relax. Neck flexion isometric. Place your palm on your forehead,
01:25gently push your head forward into your hand. Resist the movement with your hand so your head
01:29doesn't move. Hold for five to ten seconds, then relax. Side press, right and left. Place your right
01:36hand against the right side of your head. Gently press your head sideways into your hand. Keep your
01:42head still. Resist the motion. Repeat on the left side. Heat therapy. Apply a warm compress or heating pad
01:49to the back of your neck for 10 to 15 minutes. It relaxes tight muscles and boosts circulation.
01:55Hydrate move. Don't forget, staying hydrated and taking breaks from sitting can prevent tightness
02:00from building up in the first place. Try these out and feel the difference instantly. Don't forget to
02:06like, subscribe, and share this video with someone who needs neck relief now. See you in the next one.
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