Functional exercises for neck muscles Sitting position, hold your head with both hands, extend your neck as far back as possible, while bending your elbows as far forward as possible. The above movements are not required to be done in a standard number, but it is recommended to start from less to more, from simple to difficult, several times a day, and persistently exercise. Find your own suitable scale, good health! Especially remind office friends and low-headed people, forbidden to sit still.