Simple rotations of the neck will help to increases flexibility and decrease stiffness. Roll your neck clockwise and counterclockwise. Focus on moving your neck in its complete range of motion. Complete 15 rotations in both directions. Do the exercise slowly, and focus on the stretch. Do this three times a week.
Complete the exercise with both arms at the same time. Move your arms in a circle as straight up and down as possible. Rotate your arms forward, lifting them as high as you can, then bringing them down. Focus on the rotation of the shoulders. Complete these rotations slowly, and do 15 repetitions forward and 15 backward. Do the exercise three times a week.
Shoulder shrugs allow you to strengthen both the shoulders and neck. Bring your shoulders up as high as you can. Keep your hands at your sides, and focus on the contraction of the inner shoulders and neck. This will build strength in both muscle groups and will also be extremely beneficial to flexibility. Complete three sets of 20 reps. Do this three times a week.