Neck disc exercise methods that can be done while sitting

This is a neck disc exercise that can be done while sitting.

<McKenzie Exercise Method>

Sit in front of the chair, straighten your back, and create a lumbar curve enough to form an S shape.

2. Stand up straight, roll your shoulders back, and bring your shoulder blades together in the center. You can also clasp your hands behind your back.

3. Tilt your head back and look at the ceiling. Tilt it back as far as is comfortable without causing pain. A slight sensation of pain is acceptable.

Maintain the posture for 5 seconds and then return to the original position. People with issues should do this once every 10 minutes, while those without issues should do it once an hour.