Stretches for neck pain

That pain in your neck is often related to unconsciously tensing your neck, particularly when you're spending hours at the computer or in the car. Next time you're playing Spider Solitaire or knitting a sweater in time for Christmas, remind yourself to do these stretching exercises to relieve the tension and keep your neck limber.

You can strengthen your neck simply by resisting all these motions with your hand.

1. Neck rotation. Lie on the floor with a thick book under your head (a phone book is perfect). Slowly turn your head to one side and hold for 10 to 20 seconds. Repeat on each side three to five times.
2. Head tip. Sit straight and gently tilt your head forward as far as it will go. Hold for 10 seconds, then return to the starting position. Repeat five times.
3. Head tilt. Stand or sit straight and hold the right side of the top of your head with your left hand. Let your right arm hang loosely at your side. Slowly pull your head to the left until you feel a gentle stretch in your neck. Hold for 10 seconds, then repeat on the other side.
4. Armpit stretch. Stand or sit straight and hold the left side of the top of your head with your right hand. Turn your head so that you are facing your right armpit. Let your left arm hang loosely at your side. Slowly pull your head to the right and down, stopping when you feel a gentle stretch in your neck. Hold for 10 seconds, then repeat on the other side.
5. Side tip. Sit straight and turn your head to the right as far as it will go. Gently tilt your head forward until you feel the stretch. Hold for 10 seconds, then return to the starting position. Repeat five times on each side.
6. Shoulder shrug. Stand or sit straight and raise your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold for five seconds, then relax. Repeat five times.