After a long work sitting at a desk or at a computer, you feel the tension in the neck and shoulders. Consequently: headaches, excessive nervousness, eye fatigue. Evidence: aching pain in the area of necks, between the shoulder blades, headache. Overvoltage back muscles (sedentary work, the static position of the head inclined forward, with the use of handheld devices).
    What can be done:
   1) Lying on the non slippery surface, face up, by placing 2-4 tennis ball on the both spine's sides (not on the spine! ),using arms and legs slowly roll balls along the body.

   2) Exercise to stretch the lateral muscles of the neck and the upper part of the trapezius muscle. Sit on a chair, keeping your back upright and straight. Grasp the seat of the chair with one hand, and just pull yourself. Tilt your head to the opposite side, as if trying to touch the shoulder by the ear. To further enhance the stretch, gently help yourself with your free hand. Do the same to the other side. Be extremely careful, as it very stretches the muscles of the neck.

   3) Hanging on the crossbar straighten your arms completely relax.

   4) Chin-up.

   5) Twisting of the body on the hang position.

     *These exercises are positioned as additional to morning exercises that also includes exercises for the prevention of a back diseases.
   6) Self-massage of the neck. Put the hands behind your head and start to make a smooth spiral motion by fingers from the neck to the shoulders along the trapezius muscle. Direction - from the head to the shoulders. lymph movement occurs in this region toward the armpits. Follow him. Do not apply too much force when performing massage of the neck. Do not massage in cuts and abrasions. Do not massage the mole.