Neck Pain

Neck pain, often from cervical strain or poor posture, affects desk workers, gamers. Symptoms: aching, stiffness, headaches. Caused by tight muscles, joint issues. Untreated, risks chronic pain.

Home Exercise Protocol

Week 1-2:
Chin Tuck (2 sets, 10 reps): Pull chin back, hold 5 sec.
Towel Traction (2 sets, 30 sec): Lie with towel under neck, relax.
NovaWell Hack: “Ease Glide” (2 sets, 10 reps): Nod head gently, tongue on palate.
Week 3-4:
Isometric Neck Press (2 sets, 10 sec/side): Press head into hand, no movement.
Band Pull-Apart (2 sets, 12 reps): Pull band apart, chin tucked.
NovaWell Hack: “Cervical Pulse” (2 sets, 10 reps): Rotate head 10°, pause.

Objective: Release tension, restore alignment, strengthen neck

Equipment: Towel, resistance band