This is an exercise I give to most of my pain patients, which helps to loosen the muscle along the spine up to the neck.
Place 2 tennis balls in 1 sock (one of those mismatched socks you have lying around that the washer and dryer ate some of) and tie a knot in the sock so that the tennis balls are right next to each other. Lying on you back on the bed or couch (NOT ON THE FLOOR) lift your bottom and place the tennis balls at your spine. Lower your body onto the balls and lie there for about 2 minutes. Repeat this up your spine until the balls are at the base of your neck, and if you haven’t fallen asleep, you can leave them there for about 5 minutes. If any “spot” is painful, and you can’t tolerate 2 minutes, go ahead and move to the next spot only going the ½ inch each time.
