Prone Cobra
This exercise helps strengthen the muscles of the neck, upper back, and shoulder griddle. To perform it lye on the floor with your face down, you can put a rolled hand towel under your forehead for comfort. Then Place your arms at the sides with palms down on the floor, make your tongue at the roof of your mouth to stabilize the muscles in the front of the neck to assist in strengthening. Pinch the shoulder blades and lift the hands off the floor. Then Roll the elbows in, palms out, and thumbs up, lift your forehead gently about one inch off the towel while keeping your eyes looking at the floor.
Hold for 10 seconds, then do 10 repetitions.