Wall Push-Ups (Beginner)

INSTRUCTIONS

  • Position: Stand facing a wall, arms length away.
  • Movement: Lean towards the wall and push back.
  • Repetitions: 10-15 reps.

Neck Stretch with Hand Assistance (Intermediate)

INSTRUCTIONS

  • Position: Sit or stand upright.
  • Gently tilt your head to one side. Use your hand on the same side to apply gentle pressure for a deeper stretch.
  • Hold: Hold for 15-30 seconds.
  • Repetitions: Repeat on both sides.

Banded Neck Flexion/Extension (Advanced)

INSTRUCTIONS

  • Equipment: Resistance band.
  • Position: Sit upright. If flexing, attach the band to the back of your head; if extending, attach it to your forehead.
  • Movement: Flexion - gently move your chin toward your chest against the band's resistance. Extension - gently move your head back against the band.
  • Repetitions: 10-15 reps for each.