Exercises

stretches for the neck:
- half circles
- putting your hand on one side of your head and applying counter pressure from the other

stretches for the back:
- pulling your head to your knees
- bridge
- roll-up (that's what I call it anyway) - lay in a pushup position and roll your torso up while keeping your hips on the ground
 
In gymnastics we used to lay on our back and roll up ont our neck, trying to place our knees on either side of your head, and eventually on the floor.
 
For the neck (Hold these for a count of 2-3 seconds and do 8-10 reps for each stretch):
-Tuck your chin an trace half circles from shoudler to shoudler
-Turn your head from side to side as far as your ROM will allow
-Squeeze your shoulder blades together (To stabilize the Thorasic spine and concentrate the stretch on your cervical vertebra) and try to touch your chest with your chin
-Look up, assist by gently pushing on your jaw
-Tilt your head from side to side (Repeat from above)
-Turn your head 45 degrees to either side. Try to touch your shoulder with your ear, then try to point that same ear to the sky. Turn your head the other direction adn repeat.
 
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