Stretches

Forward and Backward Tilt 

• Start with your head squarely over your shoulders and your back straight.
• Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.
• Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.
• Repeat the set several times. Do it every day.

Side Tilt 

• Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder.
• Hold the stretch for 5-10 seconds, then return to the start position.
• Repeat on your left side. You can do several sets and work your way up to 10 repetitions.
• For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips.

Side Rotation

• Keep your head squarely over your shoulders and your back straight.
• Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
• Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
• Repeat on your left side. Do up to 10 sets.

DO NOT EVER ROLL YOUR NECK IN CIRCULAR MOTIONS