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The complex training program
| Items | Sec (reps)× sets | |
|---|---|---|
| Stretching | Neck stretching | 10 sec× 3 |
| Rounded shoulder stretching | 10 reps× 3 | |
| Press your back in a supine position | 10 sec× 3 | |
| Strengthening | Isometric neck pulling | 6 sec× 5 |
| Push ups | 15 reps× 3 | |
| Sit ups | 30 reps× 3 | |
| Leg raising | 15 reps× 3 | |
| Extension after bending your back with a band | 10 reps× 3 |
