Whether caused by injury, poor posture, sleeping in an awkward position, or another reason, neck pain can be very aggravating. Depending on the severity, you might have trouble moving your head even slightly. The Mayo Clinic recommends gentle stretching and strengthening exercises to treat neck pain and prevent it from recurring; there is a wide variety of exercises available.
Chin Tucks
Chin tucks stretch the extensor muscles on the back of your neck. Slowly tuck your chin to your chest, and then raise your head to neutral. Continue alternating like this for your desired number of repetitions. Stop immediately if the stretch becomes too painful.
Head Turns
Head turns exercise the muscles that turn your head as your chin moves over either shoulder. Start by looking forward, then slowly and repeatedly turn your head to the left and right. Repeat as desired, and do not force the stretch too far in either direction.
Side-To-Side Neck Stretch
The side-to-side stretch lengthens the muscles on the sides of your neck that contract to move your ears toward your shoulders. Face forward, and gently tilt your head from side to side for as many repetitions as desired.
Isometric Neck Extension
According to Dr. Jon Greenfield of the Center for Orthopedic and Sports Excellence, isometric neck-strengthening exercises can treat neck pain because they do not involve any head movement, and thus lower the risk for re-injury. To perform the isometric neck extension, start on your hands and knees, and look downward. Have a partner place her hands on top of your head. Try to extend your head to look forward, but have your partner resist, so no movement actually occurs. Hold for 10 seconds or more, then relax; repeat as desired.
Isometric Neck Forward Flexion
Isometric neck forward flexion strengthens the muscles that contract to move your chin toward your chest. From your hands and knees, look forward and have a partner place his hands under your chin. Attempt to tuck your chin to your chest, but have your partner resist for at least 10 seconds.
Isometric Neck Lateral Flexion
The isometric neck lateral flexion exercise works the muscles on either side of your neck. Start in the same position as isometric neck extension. Have a partner place one leg against the left side of your head. Press into her leg with your head, and hold for 10 seconds or more. Then have your partner place her leg against the right side of your head, and repeat the exercise in the opposite direction.
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