This refers to stretches that move your skull in relation to your neck, not gross movements of your whole head and neck such as a trapezius stretch. To start, tuck just your chin in towards your Adams apple and try to open up the space at the base of your skull- it should give the feeling that you are pushing your chin backwards and upwards at the same time as tipping your head forwards. You can focus the stretch on the left by doing a combination of a left side shift with a right side-bend; vice versa for the other side. Note - All these movements are small and subtle. Stretch for 10 seconds, about 5 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sit on your hands or clasp them behind you in order to keep your shoulders back and down. To stretch, the right traps let the head hang to the left side by gravity, hold for 10 seconds then go to the right holding for 10 seconds again. Repeat 3 times in total. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the left side, place the index finger of your right hand gently along your left collar bone (clavicle), apply a little pressure and slide downwards to apply pressure just below the clavicle. The idea is to try contact your 1st rib which is where the muscle attaches. Then hang your head diagonally back and sideways to the right. Keep your mouth closed in order to protect your spine. Hold for 10 seconds. To stretch the left repeat the instructions the other way round. Repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sit on your hands or clasp them behind you in order to keep your shoulders down. To stretch the right side, hang your head forwards and diagonally to the left and vice versa, letting gravity do the work. Hold for 10 seconds each time and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sit on your hands or clasp them behind you in order to keep your shoulders back and down. Start by allowing your head to hang forwards by gravity, then gently rotate your head so that you are doing a diagonal left stretch, then rotate further so that you are doing a directly left side bend. Continue around in this manner, stopping in each position for approximately 10 seconds. When you are in the extension part of the circle make sure to keep your mouth closed- this protects your neck and also makes the stretch more effective. Finish by rotating your head both ways. To avoid injury, keep the stretches at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Allow your head to flex forward gently and allow yourself to slump. To stretch the left side, side bend to the right within the flexed position, gently pulling down on your right shoulder and allowing the left to lift slightly. Hold for approximately 10 seconds and repeat 3 times. Vice versa for the other side. To avoid injury, keep the stretches at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sitting or standing up straight allow your head to side bend to the right.

Do not hold your shoulders down as this will tighten the muscles and therefore not mobilize the spine. To increase the stretch gently lift your left shoulder and pull down the right to side bend the thoracic spine, remembering that any appreciable movement of the head means that you are flexing your lumbar spine not the thoracic spine. Just relax and let gravity do the work for 10 seconds. Then roll your head slowly so that it hangs diagonally to the right, following this movement with your shoulders so that you are doing a diagonal slump. Again, wait for 10 seconds. Then slowly move so that you are flexed straight forwards, even your shoulders up and slump, and wait for 10 seconds again. Continue round in a similar manner until you are side bending left. Finish by rotating your head both ways. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Lying on your front on a bed, place a cushion under your upper abdomen to angle your upper body downwards as much as possible. Allow your head to hang over the side of the bed and relax using breathing. As your neck muscles relax the stretch should get through to your spine. If you experience pain at any time, stop the exercise.

Neck Traction/Stretch

NOTE: This exercise requires your upper and lower back to be free of problems. In a standing position, hang forward as if you were stretching your lower back and find a relaxed position of ease. Interlock your fingers and hook the little finger edges above the base of your skull and relax your shoulders and arms, allowing their natural weight to pull on your head thereby stretching your neck. If you experience pain at any time, stop the exercise. I repeat- this exercise requires your upper and lower back to be free of problems.

Place your hand beneath your jaw and gently push down with your jaw for approximately 5 seconds, then grasp your chin and gently stretch your jaw downwards for about 10 seconds. If your restriction is more on the right it may be useful to stretch slightly to the left as well (and vice versa). Repeat this 3-5 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise. Place the palm of your hand against the right side of your jaw with your mouth slightly open. Gently push against your hand for 5 seconds and then relax and stretch your jaw across to the left for approximately 10 seconds. Repeat this 3-5 times (vice versa for the other side). To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.