Stretch & move
Daily · gentleOne comfortable session. No forcing or bouncing.
Build strength
Twice a weekSuggested: Monday & Thursday, with a rest day between. Warm up with easy walking; start with one set and rest as needed.
Finish with a few reps left in reserve. Breathe throughout; skip movements that aggravate your neck.
Exercise reminders & backups
Main screen directly ahead, forearms supported, shoulders relaxed. Change position or walk briefly every 30–60 minutes.
Keep neck turns comfortable. Reduce or stop exercises if pain increases or you feel worse afterward or the next morning. Use a sturdy chair rated for your weight, secured against a wall, and a solid counter for support.
New weakness or numbness, trouble walking, or severe neck pain with fever or a severe headache needs urgent medical attention.
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