Prolonged periods of sitting, computer work, stress and using handheld devises all contribute to a straightening of the natural arch in your neck and cause a forward head carriage posture. This posture increases the tension in your neck, accelerates degeneration in the front of the lower neck and leads to muscle cramping, inflammation, and excessive load at the back of your upper neck. This stretch is a good postural break to re-mobilize a stiff and straightened neck.
Exercise Description
Make the palms of your hands cup your neck so that the tip of your long fingers meets at the centre of your neck. Then retract your head back against the forward pressure of your fingers at different points along your neck. You can also try to use your long finger as a pivot point to arch the neck back over, to increase the spinal segments mobility into extension, this version is especially good for the mid and lower neck.
Dosage
For best result do this postural break exercise frequently (5 times or more) throughout the day.