Stay on the tender points for about 10 seconds. Then increase the pressure on the roll and perform slight, nodding movements. Work all of the tender points in your neck.

Tip: to train your abdominal breathing as well during this neck pain exercise, place one hand on your stomach and try to breathe against your hand.

Work on all of your chest muscles. If you feel a tender point, stay on it for about 15 seconds, and then lift your arm up and down to mobilize the tissue under the pressure point.

Note: if you perform this neck exercise as a woman, make sure that you roll over the muscles only and leave out the mammary glands.

Bend your upper body forward so that the BALL is pinched between the transition between your neck/shoulder and the door frame. Your head should be in line with your spine, and your arms should hang down loosely. You can work your trapezius muscle this way. Stay on the tender points for about 15 seconds. Try to move your head slowly to the other side.

Note: tension in the area of the trapezius muscle can lead to pain in the neck and shoulders, the back of the head, and at the temples. You can target the trigger points with the help of this neck pain exercise.

To do this, raise your arm over your head and bring it down again.

Tip: if you want to add pressure, lean into the wall more.

Your back should stay straight and your shoulders relaxed. Switch sides after about a minute.

Note: to increase the stretch of the neck and neck muscles, move the opposite hand sideways toward the floor. Try other head flexion and rotation positions to reach all of the neck and neck muscles.

Note: in order to increase the stretching and mobilization of the exercise for neck pain, you can turn to the opposite side over the thoracic spine.

Round your upper back the next time you exhale. The movement comes from your entire spine. Pull your navel inward and bring your chin to your chest. When you inhale, lower your back and look up at the sky.

Note: with this neck pain exercise, you mobilize both the lumbar, thoracic and cervical spine. Combined breathing enables you to mobilize your diaphragm at the same time.

Your knees should be directly under your hips. Tense your buttocks and abdominal muscles while simultaneously pressing your shoulder blades together. Imagine that you are pinching a ball between your shoulder blades. Now move your elbows backward. Hold the position for a moment and bring your arms forward again.

Note: keep your shoulders low throughout the neck pain exercise and make sure that your neck remains in line with your spine.

Keep the cervical spine straight. Let your upper body sag down. Keep your arms extended. Then push yourself up as far as possible. Hold the position for a couple of seconds and repeat the motion again.

Note: stabilizing the shoulder blades can lead to better posture by activating certain muscle groups. This neck pain exercise can therefore have a positive effect on the alignment of your cervical spine.