Disclaimer: please consult a healthcare professional before attempting exercise.
Begin sitting in chair with one hand holding the bottom or side of chair. Keep head straight looking forward as in image on left. Reach over your head with the other arm just above the ear. Gently lower head towards opposite side bring the ear closer to the shoulder as in image on the right. You will feel the stretch on the opposite side of the direction your head is going. Hold 20-30 secs. Repeat 2-3x’s. Eventually you can hold it longer 2-3 mins. Repeat both sides.
Begin seated as in image. One elbow is bent as if you’re scratching your back. Elbow is pointed to the ceiling. The other hand reaches to the back and side of the head gently lowering the head to the opposite knee. If it’s your righ hand as in image above you are lowering head to the right knee. Keep opposite elbow pointing up to the ceiling. Hold 30 secs. Repeat 2-3xs.