00:00Welcome to Mobile Physio. If you're tired of nagging neck pain and slouched posture,
00:05you're in the right place. In today's video, I'm going to show you simple but powerful techniques
00:11that can relieve neck tension and instantly improve your posture. Neck pain doesn't just
00:15stay in your neck, it affects how you sit, stand, breathe, and move. But with just a few minutes a
00:21day, you can transform the way you feel and carry yourself, understanding neck pain and posture,
00:26poor posture, especially forward head posture, puts constant strain on your neck muscles.
00:32Combine that with screen time, stress, and long hours of sitting, and you've got a recipe for
00:38chronic pain, this leads to headaches, tight shoulders, and that constant stiff neck feeling,
00:44the good news? A few corrective techniques done regularly can reverse this, neck relief posture
00:50fix techniques, chin tucks, sit or stand tall. Gently pull your chin straight back,
00:56not down, like you're making a double chin, hold for 5 seconds. Do 10 reps, this helps realign your
01:03head over your shoulders, upper trapezius stretch, drop your right ear to your right shoulder.
01:09Gently press with your hand, hold for 20 to 30 seconds. Repeat on the left, relieves tightness in
01:16the neck and upper back. Shoulder blade squeeze, sit tall and squeeze your shoulder blades together,
01:22hold for 5 seconds. Repeat 10 times, strengthens postural muscles and opens your chest.
01:29Neck tilts, tilt your right ear toward your shoulder, don't shrug your shoulder up.
01:34Hold for 10 to 15 seconds, then switch sides, this stretches the muscles along the side of your neck.
01:40Neck rotations, now let's loosen things up with neck rotations. Turn your head slowly to the right,
01:45hold for 10 seconds, then go left. Repeat 5 to 10 times per side, this improves your neck's range of
01:52motion. Cervical rotation, sit or stand upright, shoulders relaxed. Slowly turn your head to the
01:58right as far as comfortable, hold for 5 to 10 seconds, return to center. Repeat on the left side,
02:04do 5 to 10 reps per side. Daily habits for better posture. Take micro breaks every 30 to 45 minutes,
02:11raise your screen to eye level, use a supportive chair and keep your feet flat. Sleep with a cervical
02:16support pillow. If this helped, don't forget to like, subscribe, and share this with someone who
02:22spends too much time hunched over their screen. Thanks for watching Mobile Physio, helping you move
02:27better, feel stronger, and live. Pain-free. See you in the next video.
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