1. Static Wall
Lie on the floor and keep all the way into the wall with your legs straight up on it. If you are stiff in your hamstrings, scoot back until your tailbone rests flat on the floor. Pull your toes back and tighten your thighs. It is essential for you to keep your feet to be hip-width apart and to point straight out from the wall. Hold this position for at least 3 minutes.In this exercise, the muscles of your neck and the upper back will continue to release as your thoracic end extends against the hard surface of the floor. One thing you have to remember is that , you have to keep your thighs tight and toes pulled back, this exercise will also make your muscles engaged with your lower leg without having interference from imbalances in the upper body.
Lie on the floor with your feet together and keep your knees apart. You palms should be up on the floor at the 45 degrees to your body. Just hang out here and relax for at least 2 minutes. Your low back will naturally arch off the floor, and you have to allow that to happen.Exercise Frog not only makes you feel great but also releases the muscles of your groin and inner thighs. You will breathe while you are in this position, and just pay close attention to what is happening to your body. You will feel the muscles of your neck , upper back and jaw which should be relaxing if you let them. One most important thing is not to take the chew gum while doing this exercise . Just make your body settle and adjust.
3. Sitting on the Floor
Sit on the floor with your back up against the wall and your feet hip-width apart. Pull your shoulder blades together and down. next you have to tighten your thighs, and pull your toes back carefully. Be sure that your feet should stay at straight. Your head should be touching the wall. Hold for at least 3 minutes. Sitting on the Floor exercise will activate the muscles of your shoulders and also upper back that will be helping you to keep your spine and joints in the correct place.
4. Static Extension Position
Start on all the fours, with your wrists under your shoulders, and your knees under your hips. Walk your hands out in front of you about six inches and then shift your body forward so that your shoulders stack right over your wrists. Your hips should now be about six inches in front of the knees. You have to keep your elbows locked out straight, and allow your shoulder blades to a collapse together. Let your head hang. It is important for you to recognize your neck to release here. Relax your stomach, and allow your low back to arch. Hold for at least 2 minutes, and don’t let your elbows to bend. This exercise may seem right, as it will be allowing your head to come forward, which is our aim . Let your head to hang, and keep your elbows locked out and your shoulder blades should collapse together, now you have to unlock your shoulder tightly, which is most likely to stuck in a forward position. You are also repositioning your spine and hips into the extension, counteracting the constant flexion they experience when you sit. It is a challenging exercise, and you will feel a lot of the work going on your shoulders, forearms, and wrists. Hang in there. It will be value it when it gets over.
5. Fixing the Whole Unit, Not Just the Neck
Fixing the Whole Unit, Not Just the Neck exercise is intended to be done in a sequence . This is designed to reposition the head, load-bearing joints and to the completely alleviate your neck pain and stiffness. Some of the exercises may not anything to do with the neck, but they do have everything to do with it. Load-bearing joints of your body that is shoulders, knees , hips , and ankles work together as a unit. If you have the neck pain, and you want to get rid of it then you need to get your entire body back in line, not just your neck. It is better for you to always, use your own best judgment, and if this exercise causes the pain or any discomfort, then it is advised to discontinue it immediately .