Neck Exercises To Help Ease Pain and Tension

10. Spinal Twist

Position yourself on your back, knees bent, feet flat on the floor. Extend your arms straight out from the shoulders. Gently lower your knees to one side as far as you can. Hold that position for at least 30 seconds, then return to the starting point. Now lower the legs to the other side, once again holding the position. Don't expect to be able to rest your legs completely on the ground initially. Instead, focus on keeping your chest open and the opposite shoulder down. The flexibility will come as long as you continue to practice. If your lower knee does not touch the ground, place a block or pillow below it.