Neck & Shoulder Exercises
Neck Isometric :
1. Sit on chair comfortably
2. Place both hands behind ear on head
3. Put opposite pressure with Hands & Head (hands will push head and head will push hands)
4. Hold for few seconds and release
5. Now do with Hand on sides just upside the ear and put opposite pressure
6. Repeat with another side
Repeat 10 times

3 Point Pressure :
1.Lie on Bed or Yoga Mat
2.Bend your elbow as shown in pic
3.Now make pressure on 3 points i.e. Head & both elbow
4.Hold for few secondsand release
Repeat 10 times
Corner press:
1.Stand near the corner of the wall
2.Place your palms on wall (at shoulder level)
3.Neck should be slightly up(towards roof)
4.Take slowly your chest to the wall &hold for 5-10 sec
5.Slowly come backto starting position
Repeat 10 times
Shoulder Up-Back-Down:
1.Sit comfortably on chair
2.Move your shoulder up to the ears then back then down with hold for few seconds in each side & relax
Repeat 10 times
Shoulder Blade stretch:
1.Sit comfortably on chair
2.Place hand near chest with elbow bend as shown in pic. Elbow & shoulder should be in straight line
3.Stretch shoulder backside as much as you can &hold for few seconds then release
Repeat 10 times