Thoracic extension over the towel
This is one of my absolute favourite exercises for necks, backs and shoulders. It helps to open up your chest and reduce stiffness and tension through the upper back and in doing so releases a lot of pressure around neck too. Grab a towel and roll it up firmly to so create a little cylindrical bolster. Pop it on the floor and lie down on top of it so it goes horizontally across your back at around the level of your shoulder blades. Have your knees bent up, feet on the floor and use a pillow or cushion for your head and neck if preferred. Link your hands and as you breathe in gently raise your arms over your head and as you breathe out lower them slowly. You should feel a little resistance or slight discomfort in your back where the towel is. Repeat 8-10 times. You can move the towel up and down your spine, placing it wherever you feel the most resistance, this is generally where your back is a little stiffer. It should feel good when you get up. If you are too stiff you may need to start without the towel initially and then progress once things have loosened up a little.