To better understand how your neck functions, it is advisable that you look at an anatomy book to see how many muscles attach to the neck vertebrae. There are muscle attachments not only in your neck, but also in your chest and upper back area. When you hold tension in the upper part of your body, it can translate to an imbalance in the neck vertebrae and cause pain. This guide is first focused on achieving pain relief and its secondary, but equally important, emphasis is on exercises that can balance and increase flexibility in the musculature in the neck and upper part of the body. Breath coordination is included to help you relax as well. Breathing exercises with the diaphragm are also given as an improved way to help your body function in a relaxed manner. The exercises given in this how-to don't take that much time out of your day and their benefits far outweigh the the investment of time.

Before you start an exercise program,you must first get rid of the inflammation. Below are some of the approaches that are commonly used.

1. You can treat the inflammation with an ice pack over the painful area. Do not treat for more than 15 minutes. After you have removed the ice pack, wait at least 15 minutes before you apply it again.
2. In cases of extreme pain that is not taken care of by an ice pack, see your doctor. You can obtain medications from your doctor which are temporary measures to control the inflammation, including steroids. In less severe cases, there are also over-the-counter anti-inflammatory drugs that you can obtain, such as aspirin and ibuprofen.
3. If you have arthritis, it is important to be sure that you have adequate dietary intake of omega-3 fatty acids. Research has shown, without a doubt, that omega-3 fatty acids significantly reduce inflammation caused by arthritis.

The neck stretches should be done in the order shown below. The first few stretches work on a single plane, whereas the final neck roll stretches on multiple planes. All of the neck stretches can be done sitting. Hold for 2 seconds at the extreme of movement for each stretch. However, it is important not force movement, limit the stretches to no more than 70% of your full range of movement. Don't worry, it will increase over time with regular exercise. Also, you should not move disproportionately on each side, let your tightest side determine the range of movement you use on the most flexible side of your neck. Use a mirror to help you get an objective view of how you are balancing your stretches from side to side.

Here is the order of the neck stretches:

1. Starting with the head upright and facing forward, exhale and slowly drop the head forward, chin to the chest. Hold for 2 seconds and inhale coming up. Repeat 4 times.
2. While exhaling, slowly move the head backwards, chin in the air. Hold for 2 seconds and inhale coming up. Repeat 4 times.
3. While exhaling, slowly drop you left ear to the shoulder, hold for 2 seconds and inhale when your head goes to the upright position. Do the same on the other side. Repeat 4 times on each side.
4. While exhaling, turn you head to right shoulder, hold for 2 seconds and then inhale as the head moves to the forward position. Turn your head to the other shoulder and hold for 2 seconds and return to the forward position. Repeat 4 times on each side.
5. Drop you chin to your chest and roll the neck and head in a full rotation 3 times counterclockwise and then 3 times clockwise. Breath normally. Do the rotation slowly and pause at points where you feel tension for 2 seconds and then move on.

As with the neck stretches given above, breathing is an important part of Qigong exercises. However, breathing in Qigong is done with the diaphragm, not with the neck and chest muscles. If you do not know how to breathe in this way, the way that babies breathe, see the instructions provided in the tips section. You should do these exercises standing, in a relaxed posture with your feet parallel and shoulder width apart. The knees are relaxed and bent and the hips and lower back are relaxed. Relax and feel grounded.

Some of the exercises are similar to the neck stretches given above. The differences are described below:

1. Do the neck stretches listed in steps 3, 4 and 5 above, in a similar manner, except you should breathe with your diaphragm. Visualize the tension in your muscles going out with each exhalation. Allow your belly to expand on the inhalation. If you find it helpful, say quietly to yourself, "let it go," or "relax."
2. The "Turtle Neck" exercise: Allow your neck to relax forward, relaxing the upper neck vertebrae first, down to the lower vertebrae, so that your head drops. Then move your head up with your chin, straightening the lower neck vertebrae up to the top so that your head moves up. Do this three times. Exhale with the down movement and inhale with the up movement.
3. Next is the "Crane Neck" exercise. In this exercise, the lower neck vertebrae are opened up first and then it goes to the top, so it looks like your neck and head are moving upward, the head moves up and forward and then the chin drops as the upper vertebrae release in the neck. This exercise and the previous one should be done in one continuous circular motion, without any neck strain. Exhale with the down movement and inhale with the up movement.
4. Shoulder rolls. This exercises all of the muscles attached to the neck muscles in the upper back and chest. First, both shoulders are moved in a forward circular motion for 10 times, and then backwards for 10 times. For all shoulder rolls, you should breathe diaphragmatically but do not coordinate your breathing with the movement.
5. Alternating shoulder rolls. In this exercise, first the right and then the left shoulders are rolled, with both rolling alternately at the same time to a count of 20, and then the shoulders are rolled backwards alternately for a count of 20. Maintain circularity of movement.
6. Shoulder raises. Raise the right shoulder to the right ear and then let it drop gently, relaxing downward. Do this 10 times and another 10 times for the other shoulder. Inhale on the up movement and exhale on the down movement.