Overview

Neck Rotation (颈部旋转) is a beginner-level Mobility exercise targeting the Neck. Hold for 60 seconds.

How to Perform

1. Sit tall with shoulders relaxed.
2. Slowly turn your head to look over your right shoulder as far as comfortable.
3. Hold for 15 seconds.
4. Return to center, then turn left.
5. This improves cervical spine mobility and relieves stiffness from screen time.

中文说明

坐直，肩膀放松。缓慢转头看右肩后方，到舒适的范围为止。保持15秒。回到中间后转向左侧。改善颈椎活动度，缓解看屏幕引起的僵硬。

Target Muscles

• Neck

Benefits

• Reduces neck stiffness and pain
• Enhances spinal mobility and range of motion
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Stop if you experience dizziness or radiating pain

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Coulombe BJ, et al. Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train. 2017;52(1):71-72. doi:10.4085/1062-6050-51.11.16
2. Searle A, et al. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379