Stretching the neck and shoulders. Lean against a doorway with one hand, lower your head, and try to reach your other shoulder with your chin, then return to neutral. Do 10 reps. Don’t try too hard: you are supposed to feel a pleasant warmth in the muscles. Then, repeat with the other arm.
Relieving the pain and tension. Stand up against a wall so that the back of your neck touches the wall and your heels are 3 inches away from it. Lower your shoulders. Stretch your arms to the sides and do 10 lifts. The arms should touch the wall during this exercise.