Use a Cervical Roll

neck rollLie on your back with a cervical roll under your neck.  This is a cylindrical pillow about 5” in diameter.  The cervical roll spreads apart the vertebrae and takes some tension off the neck muscles.  Slowly turn your neck to the right, then to the left with the pillow underneath, gently stretching your neck while the discs are decompressed by the roll.

Then, using your neck muscles arch your neck over the cervical roll and press the crown of your head on the floor, and hold for ten seconds.  Relax and rest for ten more seconds, then repeat.  Do this daily for 15 minutes.  You can also place a cold but not frozen gel pack on top of it, and a thin sheet of tissue paper on top of the pack.  This will relax the neck muscles.

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