Neck Pain Relief in Minutes | Try These Isometric & Strengthening Exercises | The Dentistry Gym

Is your neck feeling stiff or painful? In this video, we walk you through easy isometric stretches and strengthening exercises designed to reduce tightness and improve mobility — all from the comfort of your home.

💪 What you'll learn:
How to find & release neck tight spots
PAILs & RAILs method for deeper stretching
Strengthening routines lying down, face down, and side lying
🎯 Ideal for office workers, tech neck sufferers, or anyone with recurring neck tension.

⏱️ Timestamps:
0:03 – 0:12
🎵 Intro Music

0:12 – 2:24
🧠 Neck Isometric Stretching + PAILs & RAILs Protocol
-- Finding tight spots
-- Chin-to-armpit stretch
-- Breathing + PAILs contraction (progressive resistance)
-- RAILs contraction (regressive resistance)
-- Repeat cycles

2:28 – 3:54
💪 Neck Strengthening Exercise (Lying Down)
-- Finger under chin
-- Chin tuck + head lift
-- Nose-to-chest movement
-- Controlled reps (5-second rhythm)

4:12 – 5:46
🔥 Face-Down Neck Lifts + Mid-back Bracing
-- Chin tuck
-- Head lifts (floor is lava)
-- Avoid arching lower back
-- Advanced: Arms raised with mid-back lift

5:46 – 6:52
🧍‍♂️ Side-Lying Isometric Holds & Eccentric Neck Exercise
-- Head hanging off edge
-- Slow lifts and holds
-- Controlled lowering
-- Neck muscle isolation (avoid shoulder movement)

In partnership with www.dentistry.co.uk, we present the Dentistry Gym.
In todays episode we aim to build pain free, strong necks!
For more info
Instagram: @khalilchiro

Neck Pain Relief in Minutes | Try These Isometric & Strengthening Exercises | The Dentistry Gym
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