The first thing to do is for any other part of the body as well - warm up.
Do some dynamic stretches or warm-ups specifically for the neck. The best are half circles for the neck. Roll from one ear to the other with your head tilted forward. Roll from one ear to the other with the head extended back.
Otherwise a general warm up like a 5 minute jog or a few minutes on the bike will help to get your entire body loosened up.
I like neck half circles but I like to put the neck into all it's ranges of motion and do a stretch in each direction too.
These directions- include:
1. Flexion - tilt the chin down to your chest. For an extra stretch put some light pressure behind the head pushing the head into more flexion.
2. Extension - the exact opposite of the 1st one. Tilt the head back. Use one of your hands to apply light pressure tilting the head into more extension.
3. Right lateral flexion - lateral flexion is the same as bending or tilting to the side. Bring the right ear toward the right shoulder. For a bit more stretch, reach up with the right hand pulling the head into more lateral flexion.
4. Left lateral flexion - done to the opposite side of right lateral flexion, this time bring the left ear to the left shoulder.
5. Right rotation - turn the head to the right, fingers or the hand on the left temple with a little pressure will put you in extra rotation.
6. Left rotation - the exact opposite of right rotation, or I probably should say the mirror image. Do the same thing but turn the head to the right.
Afterwords I like more sustained stretches. So for example bringing one ear to the shoulder and holding 15 seconds. A "cool down" is good too... Finish with a 5-10 minute light bike ride for instance; even do a little neck massaging.
Additional Reading Resources:
- The Best Exercise to Correct Forward Head Posture
- The Neck Pain Relief Package
- Hunchback Posture
- How to Make Turmeric Tea
- Do I need to Stretch Before My Workout?