Cervical exercise. Neck pain sir!

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Don't do any exercise without consulting any physiotherapist.first learn exercise from physiotherapist  as per your condition.because u already have pain in your neck.

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Kindly visit a Physiotherapist in person for complete assessment and treatment.

Forward and backward tilt. This can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day Side Tilt. Do this while standing, with your feet hip-width apart and arms down by your sides. Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Side Rotation. You can do this while seated or standing. Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.  Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.  Repeat on your left side. Do up to 10 sets. Shoulder Roll. This is best done standing up. Raise your shoulders straight up and move them in a circle going forward. Do it 6 times. Return to the start position, and make another 6 circles, this time going backward. Apply diclofenac ointment to the area of pain and cover it with a cloth. clean it with warm water after 5-10mins following hot water fermentation. The pain will reduce slowly but try to take Ultrasound therapy for a week for complete reducing of pain.

You need to first get it diagnosed thoroughly and consult a Physiotherapist because it may be due to many reasons .

You can apply ice / ice pack for reducing the pain and pain relieving gel or spray. Try not to bend your neck forward for long duration. But getting it diagnosed is utmost important only after that exercises can be prescribed

Maintain your neck position while working and sleeping.Avoid sleeping on high pillow .