Summarize:

Warming up your neck muscles before stretching will help prevent muscle tightness and pain. Gently stretch your neck by rolling your head to each side. Start with your head leaning toward the right, then gently lower your head in front of you. Continue around until your head leans to the left.  Repeat the exercise, gently rolling your head from side to side. Anytime you are stretching your neck, be very careful not to go too far. Use slow, gentle movements. Called a cervical flexion stretch, moving your head to the front and back can help realign your neck. Sit in a straight chair looking forward. Bend your chin down to your chest and hold for 15 seconds. Lift your head back to the starting position, then repeat ten times. After the tenth repetition, bend your head backwards, then repeat the exercise ten times from the backward position.  Make sure that your movements are smooth and gentle. When moving your head backwards, go very slowly and stop as soon as you feel resistance. Never force your head backwards. Called a cervical lateral flexion stretch, turning your head side to side can help with alignment. Start with your head straight with your chin parallel to the floor. Turn your head to the right and hold for 15 seconds. Relax and return to your starting position. Repeat for ten repetitions.  After you finish on the right side, repeat for your left side. Stop turning your head as soon as you feel resistance, even if you haven't turned all of the way to the side. Stand or sit with your back straight. Turn your head to the right, then turn your face toward the ceiling. Look forward and bend you head to the right. Using your right arm, gently press your head toward your right shoulder. Hold for 30 seconds.  Repeat the stretch on your left side.  Don't force your head down. The tilt of your head should be slight. Relax your shoulders and keep your arms at your side. Squeeze your shoulder blades together and hold for five seconds. Release, then repeat the stretch for ten repetitions.  Do three sets of ten each day. Intensify the stretch by holding for ten seconds instead of five.
Warm up your neck. Try a front neck stretch. Do a side neck stretch. Use your arm to stretch your neck. Squeeze your shoulder blades together.