Neck exercises

The neck bent over a phone or laptop — the further the head goes forward, the more it weighs.

How to workNeck work is slow and small-range. No jerking, no rolling the head in circles, no forcing — none of that helps a neck.

See a doctor, not a stretch

Chin tuck

ठुड्डी पीछे करना

Sit tall, or stand with your back against a wall.
Draw the chin straight back without tipping the head — as if making a double chin.
Feel the back of the neck lengthen; hold for five.
Release.

Where you should feel it: A gentle lengthening at the back of the neck.

10 reps, every hour or two

Side of neck stretch

गर्दन का बग़ली खिंचाव

Sit tall with the shoulders down.
Anchor one hand under the chair or thigh to keep that shoulder down.
Tip your head the other way, ear towards shoulder.
Rest the other hand's fingers on your head — their weight only, do not pull. 20–30 seconds.

Where you should feel it: A long stretch from the anchored shoulder up the side of the neck.

2 each side, twice a day

Shoulder blade squeeze

कंधे की हड्डियाँ मिलाना

Where you should feel it: Work between the shoulder blades — not in the neck.

10 reps × 3 sets across the day

Alongside

These only hold if the screen comes up to eye level. Raise the laptop, lift the phone — no exercise outpaces the posture you hold all day.