Forward and Backward Tilt is one of the ways to loosen tight muscle around the neck:
- Start with your head squarely over your shoulders and your back straight.
- Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.
- Tilt your chin up toward the ceiling and bring the base of your skull toward your back.
- Repeat the set several times as the pain allows. https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-neck-problems