A Relief in the Neck

Give your neck a break: Stretch it. (Getty Images)

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· Raise chin toward ceiling (hand on back of head).

· Ear to each shoulder (hand on side of head).

· Turn head to each side (hand on chin).

Also, slow, light stretching through a normal range of motion helps loosen the neck pre-workout. (This is a rare exception to our don't-stretch-a-muscle-that-hasn't-been-warmed-up rule. If anything hurts, stop it immediately.)

You'll also want strong core muscles, front and back. Aside from serving as your powerhouse for running, biking, azalea-planting, etc., your core helps support everything above it, including that melon-like noggin.

To self-treat minor strains, rest until it feels better, then try simple stretches (such as the ear-to-shoulder move, but absent resistance). Again: Keep these slow and painless.

If pain is severe or persists for more than a week, see a doctor. Once healed, regularly stretch your chest and shoulder muscles -- to encourage torso balance -- and work on that posture: shoulders down and slightly back, honeydew approximately vertical, core firm, confident smile. Nice.

You're hired.

No chat this week. Meantime, e-mail: move@washpost.com .

-- John Briley

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