Simple neck, back and arm exercises

Purpose: To strengthen and stretch the muscles of the back.

Superman Exercise (Strengthens Lower Back):

Lie face down on a mat with your arms extended straight out in front of you.

Lift your arms, chest, and legs off the ground simultaneously, engaging your back and glute muscles.

Hold for 5-10 seconds, then slowly lower down.

Repeat 10-15 times for 2-3 sets.

Seated Forward Fold Stretch:

Sit on the floor with your legs extended straight out in front of you.

Hinge at your hips and slowly bend forward, reaching for your toes.

Hold for 20-30 seconds, keeping your back straight as much as possible. Repeat 2-3 times.

5. Arm Circles
Purpose: To improve shoulder mobility and arm strength.

Stand with your arms extended out to the sides, parallel to the floor.

Slowly make small circles with your arms in one direction for 30 seconds.

Change direction and do small circles for another 30 seconds.

Do this exercise for 2-3 sets.

6. Shoulder Shrugs
Purpose: To relieve tension in the shoulders and upper back.

Stand or sit up straight with your arms by your sides.

Slowly lift both shoulders up towards your ears as if you’re shrugging.

Hold for 2-3 seconds, then slowly lower your shoulders back down.

Repeat 10-15 times for 2-3 sets.

Tips:
Always move slowly and gently through the stretches to avoid injury.

Hold each stretch for 15-30 seconds, and don’t force the movement—only stretch as far as you feel comfortable.

Consistency is key. Try to incorporate these exercises into your daily routine for the best results.

These exercises will help maintain flexibility, relieve tension, and strengthen the muscles in your neck, back, and arms.