If you suffer from pain and tight muscle of the neck and shoulder, I recommend that you practice that exercise everyday.
In your shower, let the water fall on you neck and soulder. Turn your head to the right, keeping the head level, meaning not bending the head forward or up, and go as far as you can. Hold that position 20-30 sec. and come back to neutral position. It is very important to hold the position to have a proper stretch of the muscle. Then repeat the procedure on the other side. Do it a couple of time on both side. This exercise, should help you with your neck movement, as well as a decreasing your symptoms.
Related article: Easy exericse for the posture of the upper body
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