Neck exercises
One of the best ways to prevent neck pain is by doing neck exercises, which can be done easily without equipment and it takes very little time. Stretching the muscles in a full range of motion a few times a day will strengthen the muscles of the neck and help protect the neck from injury. If at any time you have any apprehensions about doing the exercises contact your doctor. If the exercises are painful also contact your doctor.
Do the exercises slowly and at least 10 times. Do one group of exercises in the morning and one at night. Breathe deeply as you do each repetition
1. shoulder shrug, bring your shoulders upward and then down
2. side to side neck stretch
3. lock your hands behind your head and try to put your elbows together
4. bring your head forward as far as possible and back as far as possible this is also referred to as the neck flexion
5. roll your head clockwise and then do the reverse
6. neck retractions is where you thrust you head forward and then back
