Simple neck, back and arm exercises

Here are a few simple neck, back, and arm exercises that you can do to relieve tension, improve mobility, and strengthen the muscles in these areas. These exercises can be done at home or anywhere, with no equipment needed.

1. Neck Stretches
Purpose: To relieve tension and improve neck flexibility.

Side Neck Stretch:

Sit or stand with your back straight.

Slowly tilt your head towards your right shoulder, bringing your ear toward the shoulder.

Hold for 15-30 seconds and repeat on the left side.

Do 3 sets for each side.

Neck Rotation:

Sit or stand with your back straight.

Turn your head slowly to the right, trying to look over your shoulder.

Hold for 15-30 seconds and repeat on the left side.

Perform 3 sets for each side.

2. Upper Back Stretch

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