1. Turning Side to Side
Sit comfortably with your feet flat on the floor, back straight and shoulders down
Bend your neck forward onto your chest
Extend your neck to look up at the ceiling
Rotate your neck, so you are looking over one shoulder
Tilt your head to bring your ear down towards your shoulder
Repeat all these movements 10 times, moving slowly and gently.
Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to a neutral (starting) position.
During a neck extension exercise, the stretch is felt along the front of the neck through the throat. The muscles working at the back of the neck may also be felt, from the skull base all the way down to the upper back.
Sit comfortably with both feet flat on the floor, back straight and shoulders back
Tuck your chin in without allowing your head to tilt forward or backward
Repeat 10 times
If you find it difficult, build up slowly or try lying down with a pillow behind you head
The exercise focus on loosening trapezium muscle on both sides of the neck.
Stand with feet shoulder-width apart and arms to your sides.
Rotate shoulders 5 times in a forward direction.
Repeat five times.