Neck drop and raise

Stand up straight, or sit in a chair. Slowly drop your head forward until your chin touches your chest.

Hold this position for 5 to 10 seconds. Then return to your starting position.

Next, lean your head slightly back and hold this position for 5 to 10 seconds.

Repeat the stretch in each direction five times.

This stretch works both the front and back of your neck to increase flexibility and movement

Shoulder Rolls

While you focus on your neck, don’t neglect your shoulders. Exercising your shoulders will also strengthen the muscles that support your neck.

Sit in a chair or stand with your feet shoulder-width apart. Roll your shoulders up, back, and down in one smooth motion.

Repeat this movement five times. T

hen reverse the motion, rolling your shoulders up, forward, and down five times.

Shoulder rolls are a basic, easy exercise to keep your shoulder and neck joints fluid.

Wrist Extension Stretch

Start standing or sitting tall.

Extend one arm forward in front of you at shoulder height or just below.

Keep your extended arm straight and with your opposite hand, grab onto your fingers just above your palm.

Pull on your hand to bend your wrist up, so your fingertips point toward the ceiling, until you feel a stretch on the bottom of your forearm and wrist.

Hold for at least 30 seconds and then repeat on the other side.

Across the chest stretch

Bring your right arm across your chest.

Neck Rotation

Here is another good exercise for the sides of your neck.

Sit in a chair, or stand up with good posture. Slowly turn your head to the right, keeping your chin straight.

Hold this position for 5 to 10 seconds, then return to center.

Slowly turn your head to the left and hold for 5 to 10 seconds. Then return to center.

Repeat five times on each side.

Doorway shoulder stretch

Stand in a doorway with your elbows and arms forming a 90-degree angle.

Step your right foot forward as you press your palms into the sides of the door frame.

Lean forward and engage your core.

Hold this position for up to 30 seconds.

Repeat the stretch with your left foot forward.

Do each side 2–3 times

This stretch opens your chest and strengthens your shoulders.

Head Tilt

Stand up straight or sit in a chair. Slowly tilt your head toward your right shoulder while keeping your left shoulder down.

Hold this position for 5 to 10 seconds, then return your head to center.

Repeat on the left side by tilting your head toward your left shoulder and holding your right shoulder down.

Hold this position for 5 to 10 seconds.

Repeat the whole sequence five times.

This opposing motion works the sides of your neck.

Seated Twist

This exercise stretches your shoulders and neck. Keep your hips facing forward during this exercise. Allow the twist to start in your lower back.

Shoulder shrugs

Think of these as something akin to pushups for your shoulders.

With your feet flat on the ground, straighten your back and allow your arms to hang down at your sides.

Inhale and hold your breath while bringing your shoulders straight up as high as possible, then squeeze them tight for about 2 seconds.

Breathe out and just let your arms drop back down.

Do about 8 to 10 shrugs per set.