Anterior (front) neck:

Jut your chin forward and tilt your head slightly upwards, bring your fists together placing the knuckles of your pointer fingers against your chin and the tips of both thumbs firmly under your chin just past the jawbone. Push the tip of your tongue against the roof of your mouth, and gradually increase the pressure of your tongue while continuing to hold your thumbs firmly against the muscle. Hold for 15-90 seconds then move the thumbs slightly apart and repeat.

This stretch targets the suprahyoid muscles: the digastric, mylohyoid, geniohyoid, and stylohyoid, which are involved in drinking, eating, and speaking.

Place your fingers above your collar bone and towards the sternum, and gently bend your neck to the opposite side. Hold for 15-90 seconds and repeat on the other side.

This stretch targets the sternocleidomastoid, a muscle involved in rotating the head to the opposite side and bending the neck forward.

Lateral (side) neck:

Sit comfortably in a chair, keeping your back straight and shoulders relaxed, gently grasp the sides of the seat and look up to the left. Hold this position for 15-90 seconds and repeat on the other side.

This stretch targets the anterior scalene, which tilts the neck to the same side.

Sit comfortably in a chair, keeping your back straight and shoulders relaxed, gently grasp the sides of the seat and allow your ear to fall toward your left shoulder. Hold this position for 15-90 seconds and repeat on the other side.

This stretch targets the middle scalene, which tilts the neck to the same side.

Sit comfortably in a chair, keeping your back straight and shoulders relaxed, gently grasp the sides of the seat and look down towards the front of your left shoulder. Hold this position for 15-90 seconds and repeat on the other side.

This stretch targets the posterior scalene, which tilts the neck to the same side.

Posterior (back) neck:

Sit comfortably, keeping your back straight and shoulders relaxed, gently push your chin back while looking straight ahead and keeping your head upright and facing forward. Hold your chin back with one hand, and reach over the top of your head with the other. Keep gentle pressure on your chin as you gently pull the top of your head forward. Hold this position for 15-90 seconds.

This stretch targets the splenius capitis, which tilts the head backwards, rotates the head to the same side, and bends the neck to the same side.

Sit comfortably in a chair or on the floor, keeping your back straight and shoulders relaxed, clasp your hands behind your head and gently pull your head down bringing the chin toward the chest. Hold this position for 15-90 seconds.

This stretch targets the upper trapezius, which elevates the scapulae.

Sit comfortably in a chair and hold the chair from behind with one hand. Bring your chin toward your chest and tip your ear toward your shoulder. Rotate your head 45° to the opposite side. You can gently put your other hand over your head to help. Hold this position for 15-90 seconds and repeat on other side.

This stretch targets the levator scapulae, which elevates the scapulae.