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Preparation:
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Lie on the ground with the foam roll under the rear of your neck.
Be sure to work along the sides of the neck. STAY OFF THE SPINE BONES!
Movement:
Press slightly into your neck with your chin.
Lift your hips to apply intensity into the neck stretch.
Roll each side of the neck, stopping for any knots along the way.
If found, work pressure on the knots until most the pain has decreased.