Another pose that is very helpful in aligning and strengthening the neck could be thought of as a combination between bridge pose and fish pose.
Lay on your back as if preparing for bridge. Bend your elbows and keep them on the ground as your fingers point straight up. Scoot your elbows as close to your body as you possibly can. Keeping the sides of your body long, draw your shoulder blades towards each other on your back, again as in bridge.
Rather than lifting your hips for bridge, keep your hips down and arch just your back away from the ground as you continue pressing your shoulders down. Lift your chin slightly away from your chest so that neither the front nor the back of the neck feel compressed. Press the back of your head into the ground in such a way that the neck muscles tone and your neck curves slightly away from the ground.
Hold this for several breaths and then relax. If it does not strain your neck, you may begin pressing more strongly into the back of your head. Your shoulders may lift off the ground, but continue the action of pressing them back down by using your elbows pressing down… Eventually, it may feel naturally to roll more weight towards the top of your head (like in fish pose). Please work toward this progressively to avoid straining your neck.
This pose is fantastic for improving posture as well and gentle enough in it’s beginning stages for almost anyone to do safely.
love,
mado