Before you begin the neck exercises, it's important to find the proper starting position for your head. Do this by putting your head squarely over your shoulders, then move it straight forward and then back. This back or base position is your starting point. For each of the following exercises, begin with 3 repetitions and build up to 9 repetitions. Remember to breathe. Inhale while relaxing and contract lightly while exhaling. Repeat 3 to 9 times.

Rotations: Sitting, turn your head slowly to the left and then to the right as far as you can, comfortably.

  

Shoulder Circles: While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side- Front-Back Stretch: While sitting, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side. Center your head. Lower your chin to your chest. Finally tip your head gently up and back.

Shoulder Shrug: Standing in front of a mirror, slowly lift both shoulders up toward your ears. Try to lift them as high as they will go. Repeat pushing both shoulders down.

 
  

Shoulder Widening: Join your hands together in front of your waist. Clasping one forearm with the opposing hand. Gently, but firmly, pull the elbows out to the sides without letting go of the hands. Let the force at the elbows be reflected up to the shoulder joints which will increase the sense of widening at the shoulders. This is a subtle feeling, but can definitely be felt. Standing against a wall while doing this exercise can help to sense the movement.

   

Protraction & Retraction: Sit up straight and slowly bring both shoulders forward as far as you can. Imagine that you are trying to have the shoulders touch each other in front. Then take the shoulders back as far as you can, trying to squeeze the shoulder blades together in back of you.  

 

Forward Stretch with Tension: Place the hands behind your neck. Apply pressure with your hands, and resist with your neck. You can adjust the pressure according to your own strength. Stretch your neck forward slowly and gently.     

Side Stretch with Tension: Place one hand on the opposite side of your head. Gently pull your head toward your shoulder and resist with your neck. You can adjust the pressure according to your own strength.

    

Chin Tuck:  Tuck your chin in toward your chest and flatten the back of your neck towards your spine. Hold this position for 20 seconds. Relax for 15 seconds and try the exercise twice more.

    

Once you have the movement and breathing down, add visualization to your practice. The crane is the symbol of longevity in China. Their long necks bend freely in any direction. Cranes often elongate their necks as they dip into the water to get a drink or to search for fish.  Imagine or visualize you are a crane, standing in a lake. Your spine is your long, flexible neck. As you bend forward, you elongate your crane's neck to dip your head into the lake and take a cool drink of water into your mouth. As you straighten back up, you continue to extend your neck into the air, and let the water trickle down your throat. With each drink, you feel your crane's neck open more and more, adding to your sense of well-being. I recommend reading the book Relax your Neck Liberate your Shoulders by Eric Franklin.

Preventive Measures
Proper neck posture, a simple matter of good body mechanics, can offer you protection from neck pain. Here are suggestions that can help prevent the misuse or overuse of your neck:

• Don't sit in one place for a long time. If you're stuck at your desk, place items around your office so that you are forced to get up or stretch to retrieve them.
• Maintain good posture for your neck. Adjust your desk chair so your hips are slightly higher than your knees. Your head and neck will then naturally assume the correct position. When traveling, place a small pillow or rolled up towel between your neck and the headrest.
• Don't sleep with too many pillows or with a pillow that's too thick.
•  When talking on the phone, don't cradle the phone between head and shoulder. If you're on the phone often, switch to a headset or speakerphone.
• If you are reading or typing from other materials, raise the pages to eye level.
• If you have corrected vision, keep your prescription current so you don't have to crane your neck forward to see clearly.