Apply a warm compress for 15–20 minutes
Gently stretch the neck side to side
Slowly tilt the head forward and backward
Roll the shoulders backward and downward
Practice deep breathing
Massage the neck and upper shoulders
Take frequent breaks from screens
Adjust posture to keep the head aligned
Use a supportive pillow while sleeping
Avoid holding the phone between the ear and shoulder
Stay hydrated
Do light neck mobility exercises
Reduce stress with relaxation techniques
Use proper ergonomics at work
Avoid sudden or forceful neck movements