Neck Pain Relief: 7 Gentle Exercises for Posture and Breath

Screens too close, rounded shoulders and little movement—your neck complains. Try this short daily
routine: 1) Side stretch of the neck, 20 seconds each side with slow breathing. 2) Gentle nods up
and down. 3) Small, controlled rotations. 4) Chin retraction to realign. 5) Shoulders up‑down and
big circles to relax the girdle. 6) Diaphragmatic breathing for two minutes. 7) Digital break
20‑20‑20. Stop if you feel sharp pain or dizziness and consult a professional. Consistency beats
intensity: with posture tweaks and light walking, stiffness and headaches tend to fade.