[Music] [Applause] [Music] can you survive this 5 minutes first exercise [Music] let's start with the first exercise the standing chinx to perform this exercise correctly stand upright and place one hand on your chin fingertips touching your chin it's important to keep your neck neutral now tuck your chin backward and slightly down moving it away from your fingers hold for a moment and repeat this Exercise Works your deep neck muscles and is beneficial for everyone who experiences neck pain and stiffness particularly those with sedentary lifestyles remember to Exhale when you tuck your chin and inhale when
you release 10 seconds [Music] left next [Music] exercise stand upright with your arms behind your back fingers crossed to keep your hands together squeeze your shoulder blades and tilt your head to your left shoulder pulling your arms down to increase the strength stretch hold for 5 seconds and then release repeat the stretch on the right side and continue to alternate sides this exercise effectively stretches the muscles on the sides of your neck relieving tension and stiffness remember to keep your shoulder blades retracted throughout the exercise [Music] [Music] [Music] rest next exercise for the following exercise
stand shoulder width apart with your arms raised at your shoulder your level and elbows bent at a degree angle your fingers should Point toward the ceiling bring your arms together in front of your head pressing your forearms and squeezing your chest open your arms and push them slightly back squeezing your shoulder blades this Exercise Works your chest and upper back muscles helping with posture and overall mobility in your upper body perform the exercise slowly and control [Music] [Music] stand with your feet tip distance apart upper arms at your sides elbows bent at a 90° angle
fingers pointing forward and Palms facing up this is your starting position now rotate your shoulders back opening each arm to the the side while keeping your upper arms in contact with your body go as far as you can and then return to the starting position this exercise is designed to work the small muscles around your shoulder blades and improve mobility in your shoulders remember to keep your upper arm in contact with your body throughout the exercise [Music] [Music] rest last [Music] exercise for the last exercise stand a foot away from the wall facing it Place
both arms on the wall above your head so that your elbows are extended it your forehead and chest should be in contact with the wall now lift your left arm off the wall and push it back hold for a moment in release repeat with the right arm alternate arms this exercise targets the upper back and shoulder muscles it enhances mobility and helps correct poor posture and rounded shoulders perform the exercise slowly and in a controlled manner workout complete you have earned my respect for now [Music]
