By the editors of Women’s Health
Use these poses to increase and maintain movement in your neck and back – forward, backward, side-to-side, right and left. 
Getting rid of compression in the neck and back will help you say goodbye to tension-related troubles like headaches and insomnia.

Seal 

Lie on your stomach with your hands on the floor at shoulder level and as wide as the mat. Straighten your arms and raise your torso off the floor. Turn your hands hands so your fingers are turned out to the side. (Depending on your anatomy, your pelvis may be off the floor.) Allow your belly to hang and your spine to arch.

Simple neck stretch 

Sit cross-legged on the floor and place your left hand on your head to bring your left ear closer to your left shoulder. Tip your chin up for a minute and then down. Repeat on the other side. Switch sides and repeat, this time allowing the side bend to include the length of your body. Repeat on the right.

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Snail

Lie on your back, hands under your butt, and roll your legs up and over your hands. Try touch your toes to the ground and clasp your calves, ankles or feet with your hands. Keep your weight between your shoulders. Bend your knees towards the floor, then roll up onto your neck.

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