Gymnastics

NECK RETRACTION

– Tilt your head back, keeping your eyes and lower jaw level
– Hold for 3 seconds
– Repeat 10 times

TRAPEZOID MUSCLE STRETCH

– Tilt your head to the side with one hand
- The other hand is behind the back
– Hold for 3 seconds
– Repeat 10 times

NECK BENDING

– Tilt your head down and return to the starting position
– Hold for 3 seconds
– Repeat 10 times

NECK FLEXION AND EXTENSION

– Gently bend and unbend your neck, making nodding movements
– Try to stretch your neck
– Hold for 3 seconds
– Repeat 10 times

NECK EXTENSION

– Pull your neck back and return to the starting position.
– Hold for 3 seconds
– Repeat 10 times

NECK TURN

– Slowly turn your neck to the left to see your left shoulder
– Then the same to the right
– Hold for 3 seconds
– Repeat 10 times

SHRUGGING

– Shoulder movement up and down, then forward and backward
– Repeat 10 times

NECK STRETCH

– Hold the extended arm down at the wrist with the opposite hand
– Carefully turn your head towards the holding hand
– Hold for 3 seconds
– Repeat 10 times