1. Upper trapezius stretch
Start in a seated position. Place the hand on the symptomatic side under your chair. Take your other hand and place it on your head. Tilt your ear directly down towards your shoulder and hold this position. You should feel a stretch down the side of your neck.
2. Levator scapula stretch
Start in a seated position. Place the hand of the side you want to stretch behind your back. Take the opposite hand and pull your head forwards and to the opposite side at an angle, until you feel a stretch from the base of your skull down into your shoulder blade. Hold this stretch.