Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 15-30 seconds. Return to starting position. (Neck in midline position). Repeat above stretch 5 more times.
Sit on the floor with the stretching leg extended in front of you, keeping your toes pointed away from your face Bend the opposite leg and place the sole of the foot near your inner thigh Keeping your back straight, hinge forward at the hips to bring your chest towards your knee Hold 30 sec,
Begin lying on your front. Slowly move up onto your elbows provided there is no increase in symptoms. Hold this position for 2 seconds and then return to lying flat. Repeat 10 times provided the exercise is pain free.