Are you working on your computer or playing with your mobile device causing your neck to hurt? Aside from maintaining good posture whatever you do, regularly stretching your neck might help relieve stiffness and achiness. Active Isolated Stretching is a quick and effective technique for that. Give it a try.

1. Neck Side Flexion

Anchor your left hand to the bottom of a chair.
Gazing forward, move your right ear toward your right shoulder.
Place your right hand on the left side of your head above your ear and apply a gentle stretch for 2 seconds.
Release the stretch and move your head back to neutral.

Repeat 10 times, then stretch the other side with your right hand anchored to the seat.

2. Neck Flexion with 45-Degree Rotation

Grasp the bottom of a chair with your left hand and rotate your head 45 degrees to the right.
Place your right hand on the back of your head.
Point your nose to your right armpit and pull your head gently toward your chest for 2 seconds.
Move your head back to a neutral position.

Repeat 10 times, then stretch the other side with your right hand anchored.

3. Neck Anterior Oblique Flexion

With your right hand anchored under the seat of your chair, rotate your head 45 degrees to the right.
Take your left ear toward the left side of your chest.
Place your left hand above your right ear. Apply a gentle stretch with your left hand for 2 seconds.
Release your hand and return your head to neutral.

Repeat 10 times, then do the entire stretch sequence on the left side.

4. Neck Rotation

With your head, neck and spine neutrally aligned, turn your head to the right.
Place your right hand over your left cheek and your left hand over the right back of your head (fingers pointing forward).
Give yourself a gentle stretch for 2 seconds by pushing further to the right with your right hand against the left side of your face and with your left hand against the right side of your head.
Return head to neutral.