1. The pump is a preparatory exercise. Before you start doing gymnastic exercises for the muscles of the neck, you should warm up the muscles by doing a few push-ups. To do this, lie face down on a rug or sofa, palms fixed next to your shoulders. Bend your knees, lifting your feet up. Resting hands and knees on the surface, we straighten the body, the legs remain bent at the knees. Then, bending your elbows, bend over and straighten up again. The back is straight. We do 5-10 tilts. After that, we proceed to the main set of exercises. Starting position – sitting on a chair, on your knees or in the lotus position. 2. Metronome. An exercise to work out the lateral muscles of the neck. Sitting, hands on your knees, tilt your head to the left, stretch your ear to your shoulder. We count to 15 and return to the starting position, then for 15 seconds we bend to the right shoulder. Exercise Metronome. Repeat the exercise 7 times to each shoulder. 3. Spring. Exercise for the lateral muscles of the neck and muscles of the occipital group. Pull the top of the head to the ceiling, turn the head to the left, pull the chin for 15 seconds to the shoulder and neck, return to the starting position and turn to the right in 15 seconds. We repeat the exercise 5 times in both directions. 4. Goose. Exercise for the lateral muscles and the broad muscle of the neck. We stretch our head forward and, having outlined an arc with our head to the left side, we stretch for 15 seconds with our chin to the armpit. We return to the starting position and draw an arc to the right also for 15 seconds. Repeat the exercise 5 times in both directions. 5. Look into the sky Astrologer. Exercise for the muscles of the occipital group. We turn our head to the left as far as it will go and try to look at the sky. Count to 15 and return to the starting position. We do the same on the right side. We repeat the exercise 5-7 times. 6. Greeting. Exercise for the scalene muscles of the neck. Raise the left hand up and put it on the right shoulder, the elbow is directed forward. We turn our head and press our chin on our shoulder. We count to 15 and return to the starting position, lowering the hand. We repeat the same movements on the other side. We repeat the exercise 5 times in both directions. 7. Torch. Exercise for the muscles of the shoulder girdle. Raise your hands up, close your palms above your head in line with the top of your head. We tilt our head to the left, count to 15. We return to the starting position, lower our hands. We again raise our hands, closing over the top of the head, and tilt head for 15 seconds to the right. We repeat the exercise 5 times in both directions. 8. Plane. Exercise for the muscles of the thoracic region. We raise our arms to the sides parallel to the floor and pull them back with force, trying to connect the shoulder blades, hold for 10-15 seconds. We relax, lower our hands. Raise our hands again, take them back, one above the other, hold for 10 seconds and relax. Then we do the same, but place the other hand above, hold for 10 seconds and relax. 9. Stork. Exercise for the muscles of the back and neck. We take our hands back, raise our chin and stretch, hold for 15 seconds. Repeat the exercise 3 times. 10. Umbrella. Exercise for stretching all the vertebrae. We raise our hands through the sides up, turn our palms towards the ceiling. Keep your head straight, palms stretch to the ceiling for 15 seconds. Relax with your hands on your knees. We repeat the exercise 3 times. 11. Phone. Raise your right hand over your head and touch your left ear. Stretch your elbow up for 10-15 seconds. We do the same on the other side. We repeat the exercise 3 times in both directions. 12. Collar. We join hands with a lock and put on the back of the head. Pressing our hands on the head, we try to tilt it forward, resisting the hands, we pull the head back. Hold the tension for 10 seconds and relax. Repeat 5 times. 13. Tilts to the shoulder. Hands lock on the back of the head, turn to the right and pull the neck down, the head resists the closed palms. Then we do the same in the other direction. We repeat the exercise 2-4 times in both directions.