Gentle stretches in the neck and back can help to loosen muscular tension. Here are some suggestions that could help relieve should pain:
1. Move your head from side to side, then in circles. 
2. roll your shoulders back and forth.
3. sit or stand up straight and focus on moving your shoulders away from your neck and down your back. 
4. Lay with your back on the floor and rotate your hips to one side while maintaining contact with your shoulders on the ground. Do this for both sides.

It is essential to listen to your body and respond to the pain, rather than push through it. Be gentle with yourself.
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