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• Use objects in the house, to relieve stress and pain
  
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Standing  pushups

This modified standing push-up will strengthen the shoulders, arms and chest.  You can also stretch them at the end, in order to relax them.
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You can always do the finishing part ias a separate exercise, titled:Sotai yoga for stretching the armpits and Triceps.
Use any stable surface to place your hands on, like:

1. a table
2. a kitchen counter
3. a balcony rail,
4. a steady shelf or
5. the bathroom sink

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Treat  neck  pain  on  the  bed 
​Stage 1

This exercise is done in 2 stages, in order to give you time to get used to this unusual body position and be able to relax in it.


Initially, the posture is done with legs bent.  Eventually, you can do it with legs straight, for the added stretch to your lower back.
Chronic tension in the neck goes hand-in-hand with chronic tension in your lower back and is characteristic for people with poor posture and a sedentary life-style.  Improvement in the neck also goes hand-in-hand with improvement in your lower back, as both areas need to cooperate with each other, finding their proper spinal curves for the good function of the whole spine.
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Standing   spinal   stretch
(Treat  pain  in   lower   back)

For a housewife or a manual worker, certain tasks are very tiring for the back and detrimental for spinal health, such as:

• Washing dishes, food or clothes by hand
• Preparing food on a counter top or cooking,
• Performing medical procedures for surgeons and dentists

etc.

Even hobbies and lifestyles can tax your spine, if you sit leaning back on the couch, armchair or bed cushions or if you bend over your favorite hobby item, your laptop or your cell phone for long periods of time.
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Standing  cat 

The flexion and extension of the spine is a very beneficial movement, helping to relieve tension and pain in your back, waist and neck, no matter what position it is done in.
Traditionally it is done in a kneeling position, but not everybody is comfortable kneeling anywhere, anytime they need it.  And the standing cat is an excellent and easy alternative.
The spinal movements can be done standing, with your hands resting on any sturdy supporting surface, at about the level of your knees, such as:

• the solid top of a chair or a stool (without cushions), even clasping the side edges with your hands and fingers, 

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Treat  neck  &  shoulder  pain  on the  bed - Stage 2

Added benefits for chest
In the more extreme position of stage 2, you will be instructed how to implement the Sotai Yoga (TM) technique, in order to:

• Accept a deeper back bend and thus work with deeper blockages in order to free them
• Open up the chest as well, which will improve your breathing, your posture and the function of your heart
• Feel a more intense pull of gravity to the upper body, for an increased blood flow there, as well as a deeper stretch
• Optionally, you can add a gentle stretch of the lower

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Backbend  on  the  couch
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To do this exercise, you need to use a couch with armrests, ideally cushioned.  If your couch has only hard armrests, you’ll need to put folded blankets or pillows over it, but you’ll need to find a way to stabilize them, so they don’t slide out of place.

The 1st stage is relatively easy and all can do it, as you can control ow much of a backbend you are willing to get into. 

​You can also use the cushioned armrest to massage your upper back and shoulder blades by rocking sideways, once you discover where exactly you need it. By passing back-and-forth over the painful spot, you release tension and toxins from the fascia.  Then, the static backbend will be more pleasant.
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