Stretching your neck can help relieve tension and improve flexibility. However, it’s essential to be gentle and cautious while stretching your neck to avoid injury. Here are some neck stretches you can try:

1. Neck Tilt Stretch:
   • Sit or stand up straight with your shoulders relaxed.
   • Slowly tilt your head to one side, bringing your ear toward your shoulder.
   • Hold this position for 15-30 seconds while feeling a gentle stretch on the opposite side of your neck.
   • Repeat on the other side.
2. Neck Rotation Stretch:
   • Sit or stand up straight with your shoulders relaxed.
   • Slowly turn your head to one side, trying to bring your chin toward your shoulder.
   • Hold this position for 15-30 seconds while feeling a gentle stretch on the opposite side of your neck.
   • Repeat on the other side.
3. Neck Forward and Backward Stretch:
   • Sit or stand up straight with your shoulders relaxed.
   • Slowly tilt your head forward, bringing your chin toward your chest.
   • Hold this position for 15-30 seconds while feeling a gentle stretch in the back of your neck.
   • Then, slowly tilt your head backward, looking up at the ceiling.
   • Hold this position for 15-30 seconds while feeling a gentle stretch in the front of your neck.
4. Neck Extension Stretch:
   • Sit or stand up straight with your shoulders relaxed.
   • Interlace your fingers and place your hands behind your head.
   • Gently push your head backward into your hands while keeping your chin level.
   • Hold this position for 15-30 seconds, feeling a stretch in the front of your neck.
5. Shoulder Rolls:
   • Sit or stand up straight with your shoulders relaxed.
   • Roll your shoulders backward in a circular motion several times.
   • This can help relieve tension in your neck and upper back.
6. Chin Tucks:
   • Sit or stand up straight with your shoulders relaxed.
   • Slowly tuck your chin toward your chest, as if you’re trying to give yourself a double chin.
   • Hold this position for a few seconds and then release.
   • Repeat several times to improve neck posture and reduce tension.

Remember to perform these stretches gently and never force your neck into a painful position. If you experience any pain or discomfort while stretching, stop immediately and consult a healthcare professional, especially if you have a history of neck problems or injuries. Stretching should always be done with care to avoid injury.

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