Once your neck is warmed up, start stretching it by laterally flexing your neck and head (bending it sideways) — try to bring your ear closer to your shoulder. Hold for 30 seconds and do both sides five to 10 times daily. Loosening your neck muscles will allow your shoulders to gradually lower. 4. See a chiropractor. Useful stretches Chin tilts. This pose targets your shoulders and along the front of your neck. If it’s uncomfortable for you to let your Neck rotation. This stretch targets the sides of your neck and helps to improve your range of motion. Keep your Standing forward bend. This pose allows you Begin kneeling in front of a bench or chair. Place your elbows and upper arms on the chair. shoulder-width apart. Bow toward the bench and clasp your fingers behind your head. Pause here for a five second count, stretching your chest toward the bench. Return to the starting position and repeat five times. Head, neck and trunk The muscles impacted here have “side bending and rotation movement,” says Dr. Karim. Think about the muscles you use rolling your head around to stretch, or bending your Repeat on the left side. Do each side 3–5 times. 6. Shoulder circles. This exercise is good for warming up your shoulder joints and increasing flexibility. Stand with your left hand on the back Place one hand on your right ear and gently assist in this motion. Stop when a stretch is felt in the muscles on the right side of your neck. Hold for a count of 10. Repeat 5 times. Repeat the steps above in the opposite direction. Keep in mind that it takes a few weeks to see some benefit from the stretching. It will also improve posture in the head and neck. Place your fingers on your chin. Gently push your chin toward your neck, until you have a “double chin.”. Hold for three to five seconds Activate your core to lift your arms, shoulders, and feet off the ground. Keep your head and neck in line with your spine and look straight down at the floor. Then, pull your arms down so your elbows bend to 90-degree angles. At the end of your motion, try to pinch your shoulder blades together. HK7l.