Stretching your neck forward is called flexion. It helps to elongate the muscles in the back of the neck.
This is done by performing chin to chest movements. Sit straight in a chair with the back properly supported.
Start by placing the head and neck in a midline position. Bend the head forward until the chin touches the chest. When it is difficult to reach the chest, flex the neck as far as it can go without pain.
Hold the position for 20 seconds. Bring the head back in a straight midline position. Perform the stretch 3 to four times.
Stretching your neck backward is called extension. Place the head in a midline position. Bend your head backward as if looking in the sky. Hold the position for 20 seconds and return to starting position. Do this 3 to 4 times.
