A strong neck can help prevent problems with your shoulders, upper back, and arms. Try these moves to loosen a tense neck, banish pain, and gain flexibility:
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.Do this while standing, with your feet hip-width apart and arms down by your sides.. Stop when you feel the stretch. Don't raise your shoulder.Repeat on your left side. You can do several sets and work your way up to 10 repetitions.on the same side of your tilted head on top of your head, and press lightly with your fingertips.Keep your head squarely over your shoulders and your back straight.
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