Upper cervical exercises

Upper cervical exercises target the muscles in the upper 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 upper cervical region:

1. _Chin Tucks_: Stand or sit with good posture and look straight ahead. Tuck your chin in towards your chest, then release.

2. _Ear to Shoulder_: Gently bring your ear towards your shoulder, keeping your head straight. Hold, then release.

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. _Upward Neck Stretch_: Slowly tilt your head back, keeping your chin up. Hold, then return to neutral.

5. _Cervical Extensions_: Lie on your back with your knees bent and feet flat. Slowly lift your head and neck off the ground, keeping your chin up. Hold, then release.

6. _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.

7. _Neck Bridges_: Lie on your back with your knees bent and feet flat. Slowly lift your head and neck off the ground, keeping your chin up. Hold, then release.

8. _Isometric Neck Strengthening_: Sit or stand with good posture. Engage your neck muscles by pretending to pull your head towards your chest. Hold, then release.