Box breathing is a focused imagery-based breathing exercise that triggers the calming part of the nervous system and loosens tension in the neck by inhaling and repeating the pattern five times.
The head retraction exercise involves moving the head backward to realign the neck with the spine, reducing back and neck pain; repeat 10-15 times.
Bend backward over the edge of a chair with clasped hands behind the neck, holding for 3-5 seconds and repeating five times, placing a towel over the edge for comfort.
Raise both shoulders toward your ears, roll them backward and down, then roll them forward and up in slow circles, repeat 5 times in each direction.
From the edge of a chair, tuck your chin, extend your arms in line with your knees, palms facing, and then raise them away from each other and out to the sides, repeating 10-15 times.