From Laura Inverarity, D.O.,
Your Guide to Physical Therapy.
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About.com Health's Disease and Condition content is reviewed by Kate Grossman, MD

A sore and stiff neck is often experienced by people first thing in the morning as well as at the end of a long work day. Gentle stretching exercises can help alleviate the aches associated with tight muscles of neck region. These stretches should be performed upon wakening as well as during breaks at work. The exercises below utilize self assistance to obtain a more efficient stretch. Movement should be stopped when a gentle stretch is felt. If any sensation such as arm tingling, numbness, or pain is experienced, the exercise should be discontinued.

Neck Extension
Slowly tilt your head back looking up at the ceiling
Place one hand on your forehead and gently assist this motion
Stop when a stretch is felt in the muscles in the front of your neck
Hold for a count of ten

Neck Flexion
Slowly tuck your chin and look down at your toes
Place one hand on the back at your head and gently assist this motion
Stop when a stretch is felt in the muscles in the back of your neck
Hold for a count of ten

Neck Rotation
Slowly turn your head and look over your left shoulder
Place one hand on your right check and gently assist this motion
Stop when a stretch is felt in the muscles on the right side of your neck
Hold for a count of ten
Repeat the steps above in the opposite direction

Side Flexion
Slowly tilt your left ear down to your left shoulder
Place one hand on your right ear and gently assist in this motion
Stop when a stretch is felt in the muscles on the right side of your neck
Hold for a count of ten
Repeat the steps above in the opposite direction