Gently roll your neck in a circular motion, moving from one side to the other. This helps release tension in the neck muscles and improves flexibility.
Start on your hands and knees, and alternate between rounding your back upward like a cat and arching it downward like a cow. This pose stretches and mobilises the spine, relieving neck tension.
Sit back on your heels and bring your forehead to the floor, extending your arms in front of you. This resting pose relaxes the neck and shoulders while elongating the spine.
Begin in a tabletop position, then slide one arm under the opposite arm, resting your shoulder and temple on the floor. This gentle twist helps release tension in the neck and upper back.
Sit on the floor with your legs crossed. Place your right hand on your left ear and gently tilt your head towards your right shoulder. Hold for a few breaths, then switch to the opposite side.
Stand with your feet together and fold forward, allowing your upper body to hang freely. This pose stretches the entire back body, including the neck, and promotes relaxation.
Lie on your back, ensuring your knees are bent, and feet are flat on the floor. Lift your hips off the ground. This pose opens the chest, stretches the neck, and relieves tension in the upper back.
Stand with your feet wide apart and relax your arms by your sides. Shrug your shoulders towards your ears, hold them for a few seconds, and release them down. Repeat several times to release tension in the neck and shoulders.
Extend your arms in front of you, cross one arm over the other, and bring your palms together. Raise your elbows and keep your forearms away from your face. This pose stretches the upper back and shoulders, relieving neck tension.
Place a pillow, folded blanket, or bolster horizontally along your upper back, with your head and neck resting on the support. Relax your arms at your sides. This gentle backbend opens the chest and releases tension in the neck and shoulders.