Lying neck stretch

This simple stretch is one of the easiest ways to help relieve tension in your neck and shoulders.
You need to be very gentle with this stretch — definitely no forcing the stretch or yanking on your neck.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Interlock your fingers behind your head.
3. Take a deep breath in and as you exhale, slowly lift your head with your hands, bringing your chin toward your chest. Be sure to keep both shoulder blades on the floor and lift only your neck. Because of where the muscles of your upper back and neck are attached, you diminish the effectiveness of this stretch if you lift your shoulder blades off the floor.
4. Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.
5. Release the stretch and lower your head back to the floor.
6. Repeat this stretch two to three times.

A few do’s and don’ts for this exercise:

• Do keep your knees bent and your feet flat on the floor.
• Do keep your shoulder blades anchored to the floor and only lift your head.
  
• Don’t put too much pressure on your neck with your hands; they should only nudge your head forward.
• Don’t hold your breath.