Chin tucks
Neck flexion exercises
Neck extension exercises
Side neck raises
Isometric neck presses
Resistance band neck exercises
Shoulder shrugs
Scapular retractions
Prone cobra holds
Wall posture drills
Gentle neck mobility work
Gradual load progression
Proper warm-up before training
Maintain neutral spine during exercises
Stop if pain, dizziness, or numbness occurs
Consult a physical therapist if needed