Lower cervical exercise

Lower cervical exercises target the muscles in the lower neck and cervical spine, which are essential for maintaining good posture, reducing pain and tension, and improving range of motion. Here are some exercises to help strengthen and mobilize the lower cervical region:

1. _Neck Flexions_: Slowly tuck your chin towards your chest, keeping your head level.

2. _Neck Extensions_: Slowly tilt your head back, keeping your chin up.

3. _Side-to-Side Neck Stretch_: Slowly turn your head to the right, bringing your ear towards your shoulder. Hold, then return to center. Repeat on the left side.

4. _Cervical Rotations_: Sit or stand with good posture. Rotate your head to the right, keeping your chin level. Hold, then return to center. Repeat on the left side.

5. _Shoulder Blade Squeezes_: Sit or stand with good posture. Squeeze your shoulder blades together and hold, then release.

6. _Scalene Strengthening_: Sit or stand with good posture. Engage your scalene muscles by pretending to pull your shoulders towards your ears. Hold, then release.

7. _Neck Stretch with Arm_: Slowly tilt your head to the right, bringing your ear towards your shoulder. Use your right arm to gently pull your head towards your shoulder. Hold, then return to center. Repeat on the left side.

8. _Cervical Retractions_: Sit or stand with good posture. Slowly retract your head, keeping your chin up. Hold, then release.