1. Front inclination: Slowly bend the neck forward; use the weight of the head to stretch the neck muscles and tendons. Complete in 15 to 30 seconds.

2. Back inclination: Slowly bend the neck backward; use the weight of the head to stretch the neck muscles and tendons. Complete in 15 to 30 seconds.

3. Rotation: Without exerting any force, slowly rotate the neck from right to left, and then from left to right, stretching the neck muscles and tendons. Repeat five times.

4. Sideward bend: Slowly bend the neck to one side and then the other; use the weight of the head to stretch the neck muscles and tendons. Complete in 15 to 30 seconds.

Exercises to Stretch and Strengthen the Back Muscles
and Tendons Remain in bent position for 15 seconds each time.
Repeat complete cycle of movements five times.

* Do the exercises illustrated at the left twice a day to make your back muscles and bones stronger, healthier and more flexible.