Doing some simple exercises for 5 to 10 minutes every day can significantly reduce neck pain, stiffness, and fatigue. You can do these exercises while sitting or standing comfortably.

Nowadays, most people spend hours sitting at their desks, staring at their mobile phones, or sleeping in improper postures. These habits cause stiff neck muscles. When neck stiffness occurs, it can lead to difficulty turning the head, headaches, and a feeling of lethargy. Fortunately, doing some simple exercises for 5 to 10 minutes daily can significantly reduce neck pain, stiffness, and fatigue. You can perform these exercises while sitting or standing comfortably. Ensure your shoulders remain loose, breathe deeply, and perform any movements slowly. If the pain becomes severe, stop immediately.

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Chin Tuck Exercise: To perform this exercise, sit up straight and look straight ahead. Without tilting your chin down, slowly pull it back toward your neck. This creates a slight double chin. Hold this position for 5 seconds, then release slowly. Repeat 10 to 15 times. This helps keep your neck straight, reduces headaches, and promotes proper posture. Doing one set every hour at work is very beneficial.

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The sideways neck bending exercise involves first relaxing your shoulders and keeping them away from your ears. Now, slowly tilt your head to the right, as if bringing your ear closer to your shoulder. If desired, lightly support your head with your right hand. Hold this position for 20 to 30 seconds, then repeat the same process on the other side, two times on each side. This exercise loosens the muscles and makes your neck feel lighter. Doing it first thing in the morning will help you feel relaxed throughout the day.

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Slowly rotate your neck left and right. To do this, look straight ahead and keep your neck relaxed. Now slowly rotate your head to the left, as if looking back over your shoulder. Hold for 5 seconds, then return to the center. Now rotate to the right. Do 10 repetitions on each side. We often don't rotate our neck fully, which causes stiffness in the joints. This exercise brings flexibility to the neck joints and improves rotational capacity.

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Neck Forward Bend: In this exercise, gently lower your chin to your chest. Your eyes should automatically lower and feel a stretch in the back of your neck. Hold this position for 20 to 30 seconds, breathing slowly. Repeat three times. This exercise helps release tension and relaxes your neck. If you wish, you can make it more effective by tying your hands behind your back.

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To perform this trapezius relaxation exercise, first raise both shoulders toward your ears. Hold for two seconds, then exhale deeply and lower your shoulders. Then, rotate your shoulders back five times, then forward five times. Repeat this 10 times. This exercise releases tension from your neck and shoulders.