Chin Tuck

• Stand or sit in a backless chair with your back and neck completely straight. The back and neck should be in a straight line. Make sure your chest does not dip. In this position, bring your neck back so that you are tucking in your chin. You will feel a stretch in the neck and in the top of the shoulders. Hold this stretch for 3 seconds and repeat it 10 times.
  
  

Static Extension

• Sit or stand straight up so that your body is in a straight line. Have your shoulders bent back slightly. Place one of your hands behind your head and push your head back into the hand, pushing hard enough that the head only moves slightly into the hand. You will feel a stretch from the resistance in your neck. Hold this for 3 seconds and repeat for 10 times.
  
  

Static Flexion

• Position yourself as in Section 2 with your body in a straight line. Hold one of your hands up to your forehead and push your hand against the head using the neck to provide resistance. You will feel the stretch in your neck and your upper shoulders. Hold this stretch for 3 seconds and repeat for 10 times.
  
  

Complete Resistance

• Sit straight up and place one hand on each side of your head. Press the right hand first against the head using the neck to provide resistance. You will feel a stretch in the neck. Hold it for 3 seconds. Repeat this stretch with the left hand. Perform this exercise on both sides to improve range of motion and posture.
  
  Perform all these exercises together to provide stability to all the neck muscles.