Active Neck Rotation

1. Lie on your back with your knees bent and your feet flat on the floor. For extra comfort, place a neck roll or a rolled-up towel under your neck. Look straight ahead.
2. Turn your head slowly from side to side, keeping your chin level. Repeat to each side, bringing your head back to starting position between each turn.

Face Clock

1. Lie on your back looking straight ahead, with your knees bent and your feet flat on the floor.
2. Imagine your head against the face of a clock. Slowly draw the outer edge of the clock with your nose. Go clockwise first, then counterclockwise. Repeat in each direction.

Neck Flex

1. Sit up straight in your chair. For support, rest your left forearm against your lower back.
2. Gently drop your chin toward your chest. When you feel the stretch, hold the position. Return to the starting position. Repeat the procedure.

Tension Release

1. Sit up straight in your chair. Tuck your chin slightly and tilt your head to the left, with your chin down and toward the right.
2. Placing your left hand on the upper right side of your head, gently pull you head to the left. Hold the position, then return to the starting position. Repeat on each side.

Shoulder Squeeze

1. Raise your arms to your sides until they're parallel with the floor. Bend your elbows, keeping them at shoulder height.
2. Push your arms backward and squeeze your shoulder blades together. Hold the position. Slowly return to the starting position. Repeat the procedure.

Palm Press

1. Sit up straight and look straight ahead. Press your palm against your forehead. Push slowly while resisting with your neck muscles, so your head doesn't move. Hold the position, then slowly relax the pressure. Repeat the procedure.
2. Repeat the exercise, pressing on each side of your head.
3. Repeat the exercise, pressing on the back of your head.

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