Back of Neck Stretch
This stretch can be done in either a seated or standing position, although most people prefer to be seated. Regardless of what position you use, it’s critical to maintain good posture with a flat back (neutral spine) and your neck and shoulders relaxed.
Begin by looking straight ahead and place one hand on your chin. You can use any hand position that works for you, but one option is to make a loose fist and put your index finger on one side of your chin and your thumb on the other side.
To begin the actual stretch, you will push your hand into your chin, applying horizontal pressure against your neck (not up or down). It’s important to keep your head positioned straight and keep your chin level (avoid tucking your chin or raising your head up).
This stretch can take some practice to get used to, so start with a mild stretch and work on feeling the right muscles. When done correctly, you should feel a stretch in the back of your neck, possibly extending into your shoulders or upper back.
Hold the stretch for 15-30 seconds and stop if you feel any discomfort or tension in other areas of your neck or back. If the stretch doesn’t feel right, you could be pushing too hard, pressing in the wrong direction, or tensing your neck too much and resisting the stretch.