Incorporating neck mobility exercises into your morning routine can help reduce stiffness, improve flexibility, and prevent discomfort. Here are some effective neck mobility exercises: 1. **Neck Tilts (Side to Side)** - Sit or stand with a straight back. - Slowly tilt your head toward your right shoulder, trying to bring your ear as close to your shoulder as possible without lifting the shoulder. - Hold for 5-10 seconds, then return to the center. - Repeat on the left side. - Perform 5-10 repetitions on each side. 2. **Neck Rotations** - Sit or stand with a straight back. - Slowly turn your head to the right, trying to look over your shoulder. - Hold for 5-10 seconds, then return to the center. - Repeat on the left side. - Perform 5-10 repetitions on each side. 3. **Forward and Backward Neck Tilt** - Sit or stand with a straight back. - Slowly tilt your head forward, bringing your chin toward your chest. - Hold for 5-10 seconds. - Slowly tilt your head backward, looking up at the ceiling. - Hold for 5-10 seconds. - Perform 5-10 repetitions in each direction. 4. **Neck Flexion and Extension** - Sit or stand with a straight back. - Place your hands on your shoulders to keep them stable. - Slowly push your head forward (protract), leading with your chin. - Hold for 5-10 seconds, then pull your head back (retract), tucking your chin slightly. - Perform 5-10 repetitions in each direction. 5. **Neck Circles** - Sit or stand with a straight back. - Slowly rotate your head in a circular motion, making sure to move gently. - Perform 5-10 circles in a clockwise direction, then switch to counterclockwise. - Keep the movement smooth and controlled. 6. **Upper Trapezius Stretch** - Sit or stand with a straight back. - Place your right hand on your left side of the head, and gently pull your head toward your right shoulder. - Hold for 15-20 seconds. - Repeat on the left side. - Perform 2-3 repetitions on each side. 7. **Levator Scapulae Stretch** - Sit or stand with a straight back. - Place your right hand on the back of your head, and gently pull your head down and toward the right armpit. - Hold for 15-20 seconds. - Repeat on the left side. - Perform 2-3 repetitions on each side. Incorporate these exercises into your morning routine to help maintain and improve neck mobility. Remember to perform each movement slowly and gently to avoid injury. If you experience any pain beyond mild discomfort, stop the exercise and consult a spine surgeon near you or an orthopedic specialist in Mumbai #NeckPain #SpineSpecialist #orthopedicDoctor #Mumbai