Day 1: Neck Strength & Stretch
- Chin Lifts: 2 sets of 15 reps
- Neck Rotations: 3 sets clockwise, 3 sets counter-clockwise
- Jaw Release: 2 sets of 15 reps
- Fish Face: 2 sets of 12 reps
Day 2: Flexibility Focus
- Neck Tilts: 2 sets each side, hold for 5-10 seconds
- Platysma Stretch: 3 sets of 10 reps
- Side Neck Stretches: 2 sets each side, hold for 15-20 seconds
- Neck Flexion and Extension: 2 sets of 15 reps
Day 3: Resistance & Toning
- Resistance Exercise: 3 sets for each direction
- Head Nods: 2 sets of 15 reps
- Side Neck Stretches: 2 sets each side, hold for 15-20 seconds
- Chin Lifts: 2 sets of 12 reps
Day 4: Integration Day
- Neck Tilts: 3 sets each side, hold for 5-10 seconds
- Neck Rotations: 2 sets clockwise, 2 sets counter-clockwise
- Fish Face: 3 sets of 10 reps
- Jaw Release: 2 sets of 12 reps
Day 5: Relaxation & Stretching
- Platysma Stretch: 2 sets of 12 reps
- Side Neck Stretches: 3 sets each side, hold for 15-20 seconds
- Neck Flexion and Extension: 3 sets of 10 reps
- Chin Lifts: 2 sets of 15 reps
Day 6: Strength & Endurance
- Resistance Exercise: 3 sets for each direction
- Head Nods: 3 sets of 15 reps
- Neck Rotations: 2 sets clockwise, 2 sets counter-clockwise
- Fish Face: 2 sets of 12 reps
Day 7: Active Recovery
- Neck Tilts: 2 sets each side, hold for 5-10 seconds
- Platysma Stretch: 2 sets of 10 reps
- Side Neck Stretches: 2 sets each side, hold for 10-15 seconds
- Jaw Release: 2 sets of 15 reps