Tilt your head forward gently, touch your chin to your chest, hold for five seconds, then release. Rotate your head to the left until you feel a mild stretch. Hold for five seconds, then repeat to the right. Push your head forward until you feel the stretch through your throat. Hold for five seconds, then release. Repeat 10 times. Doing this simple stretching sequence a few times daily can make a big difference for those trying to cope with or reduce their neck hump over time. 6. Thoracic Mobilization on a Ball. Thoracic Mobilization on a Ball is a go-to exercise to reduce the appearance of a neck hump. The goal with neck exercises for AS is to increase your range of motion, Dr. Elghawy says. Try these moves to gently stretch your neck: Tuck your chin to your chest. Move your ear toward your Place the palm of your right hand on the center portion of your forehead. Slowly press your head into your palm, using your palm to keep your neck from moving. Feel the tension in your neck area. Hold the tension for three to five seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times. Starting in a front bridge position, with the hands off the ground, walk your feet backwards and close to each other. Only your forehead and your feet should be touching the ground. This is basically a plank, except that the support is on your head. This works the neck tremendously, as well as being a decent core exercise, too. Prone Paused Shoulder Extension Time to combat poor posture, friends. This stretch helps to increase the mobility of the thoracic side of the mid-back. Do this stretch lying flat on the ground One technique used by physical therapists and chiropractors to provide pain relief and improve motion is cervical traction. Traction gently extends the neck, opening the spaces between the Roll your head forward and to the left until you feel a gentle stretch on the right side of your neck. Pause for a moment and roll your head forward and to the right. Repeat the motion 5 to 10 Stretching with a Helper for People with MS is a pdf guide that shows how to perform various exercises with the assistance of a partner. The guide covers the benefits of stretching, the principles of safe and effective stretching, and the instructions and illustrations for each exercise. The guide is designed for people with MS who have limited mobility or spasticity and who want to improve Stretch your neck. Neck stretches can loosen the muscles that are seizing and causing your spasms. Stretching your neck is one of the best ways to lessen or stop neck spasms. Massage your neck muscles. You can massage your neck muscles by giving the muscles a gentle squeeze and using your thumb to move the tissue in a circular pattern. CrZNysW.