Neck Pain is very common condition in young adults and almost at every age group people's were suffered from Neck Pain.It's severity usually depends upon the your working culture, if you are working on laptop or computer or mobile phone lover the chances of neck is more than compare to other people's. Basically Neck pain due to wrong ergonomics can be easily treated with correct ergonomics advise, but once the severity of neck pain reaches to the next level then the treatment part start with medication and Physiotherapy. so simply start a neck exercise at early is very good to prevent any kinds of neck pain.
In the Neck pain the new word is coming a text neck pain which is due to using or typing on mobile phone for longer periods. Normal adult human head weights around 4-5 kg when he is in sitting or standing keeping his head in neutral position, but Head bends forward up-to 20 degrees its weight reaches to 10 kg, 45 degrees 22 kg and 60 degrees almost 28 kg which is very dangerous for cervical spine. 
So Let's jump into a Exercise sessions it include Three parts,
1) Free Movements
2) Stretching
3) Strengthening
1) Free Movements
Free Movements for Neck Pain is very important, due to contentiously flex position of Neck ( Forward bend) the muscles, ligaments and other anatomical structures around the neck and shoulder muscles get tighten, and stiffness is very common in Neck Pain condition. First Line of Physiotherapy Treatment any kind of Neck Pain start with a assessment of range of motion of cervical and shoulder movement . If all range of motion is normally or any kind of stiffness is there start with free movements of Neck and shoulder.
Free Movements for shoulder : Flexion and Extension lifting the shoulder straight above the shoulder and backward movements freely , side ways movement and downwards and circular shoulder movement clockwise and anticlockwise .
Free Movement for Neck Pain : Touching your right Ear to right shoulder and left ear to left shoulder , looking right and left try to touch your left and right shoulder with your chin. Looking upward and avoid looking downward it will aggravate the pain in the neck.
Stretching of Neck and Shoulder muscles is very essential part in any kind of neck pain treatment, pectoral muscles stretching also beneficial in slumped posture, stretching and holding for 10 seconds is very useful but gradually holding time can increase up-to 30 seconds.
- Upper Trapezius Stretch: Sit up tall with good posture keeping shoulders down. ...
- Levator Scapular Stretch: Sit up tall with good posture keeping shoulders down. ...
- Neck Rotation: Rotate head gently and slowly from side to side. ...
- Doorway Stretch: Stand in a doorway with hands and arms out to the side.
3) Strengthening
Shoulder shrug
static neck exercise in all four direction
chin tuck
Youtube link for Best Exercise for Neck Pain
