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내용필수	웹에디터 시작 > > > </p><br/><p>Doing mild neck movements in the comfort of your own space can ease muscle tightness, enhance range of motion, and alleviate strain from sedentary habits or mental stress<br/></p><br/><p>Before starting, make sure you are in a quiet, comfortable space where you can sit or stand without distraction<br/></p><br/><p>Pay close attention to how your neck responds — discontinue immediately if you experience stabbing pain, lightheadedness, or tingling sensations<br/></p><br/><p>Position yourself upright with a natural curve in your lower back and your arms hanging loosely at your sides<br/></p><br/><p>Take a few slow, deep breaths to help your body relax<br/></p><br/><p>Start with simple side-to-side neck tilts<br/></p><br/><p>Avoid shrugging — let the stretch come from the side of your neck, not from raising your shoulder<br/></p><br/><p>Maintain the stretch for 15–20 seconds, breathing slowly, before slowly returning to neutral<br/></p><br/><p>Perform the same motion on the opposite side<br/></p><br/><p>Do this two to three times on each side<br/></p><br/><p>Never push beyond a comfortable stretch or apply external pressure with your hand<br/></p><br/><p>Follow up with suboccipital retraction exercises<br/></p><br/><p>Sit or stand tall and slowly draw your chin straight back, as if you are making a double chin<br/></p><br/><p>You may sense a gentle release in the muscles connecting your head to your upper spine<br/></p><br/><p>Keep the position steady for five seconds before gently returning to start<br/></p><br/><p>Perform the movement 5 to 10 controlled repetitions<br/></p><br/><p>This simple action rebuilds healthy alignment and reduces pressure on the upper spine<br/></p><br/><p>Initiate a slow head turn toward your right shoulder, maintaining steady breathing<br/></p><br/><p>Keep your shoulders still and avoid jerking<br/></p><br/><p>Hold for 10 to 15 seconds, then return to center<br/></p><br/><p>Mirror the motion on the opposite side with equal care<br/></p><br/><p>Complete two or three full rotations per direction<br/></p><br/><p>If you encounter stiffness, stop before the point of pain — comfort is the goal<br/></p><br/><p>Perform a non-head-moving gaze lift to engage upper neck tissues<br/></p><br/><p>Sit upright and slowly lift your eyes toward the ceiling without moving your head<br/></p><br/><p>Maintain the upward look for site (<a href="https://youngwin.co.kr/bbs/board.php?bo_table=free&wr_id=262446">https://youngwin.co.kr</a>) 3–5 seconds before releasing<br/></p><br/><p>Do this eye movement sequence three full times<br/></p><br/><p>This motion targets the upper cervical joints gently, avoiding spinal compression<br/></p><br/><p>Take moments to tune into the sensation of release and relaxation<br/></p><br/><p>It should feel looser and less tense<br/></p><br/><p>Incorporate them regularly — particularly after hours spent looking at phones, computers, or books<br/></p><br/><p>Remember, consistency is more important than intensity<br/></p><br/><p>They are designed to calm, not to challenge or fatigue<br/></p><br/><p>If you have a history of neck injury, arthritis, or other medical conditions, consult your healthcare provider before starting any new routine<br/></p><br/><p>Using heat or a warm towel on your neck before mobilizing can als > > 웹 에디터 끝
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