Cat-Cow Pose: This pose is a great way to gently stretch the neck and relieve tension in the muscles. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, dropping your head and tailbone towards the ground.
Child's Pose: This gentle stretch can help to release tension in the neck and shoulders. Start on your hands and knees, then bring your hips back towards your heels, keeping your arms extended in front of you. Rest your forehead on the mat and breathe deeply.
Cobra Pose: This pose can help to strengthen the muscles in the neck and upper back. Lie on your stomach with your hands under your shoulders, then lift your chest off the ground, keeping your elbows close to your sides. Hold the pose for a few breaths before releasing.
Fish Pose: This pose can help to stretch and strengthen the muscles in the neck and upper back. Lie on your back with your arms at your sides, then lift your chest off the ground and arch your back. Tilt your head back and rest the top of your head on the ground.
Thread the Needle Pose: This pose can help to release tension in the neck and shoulders. Start on your hands and knees, then reach your right arm under your left arm and across your body, resting your right shoulder on the ground. Hold the pose for a few breaths before repeating on the other side.
Standing Forward Bend: This pose can help to release tension in the neck and shoulders, as well as stretch the hamstrings. Stand with your feet hip-width apart, then fold forward from the hips, reaching your hands towards the ground. Keep your knees slightly bent and your head relaxed.
Remember to always listen to your body and move slowly and gently. If any of these poses cause pain or discomfort, stop and consult a medical professional.