All those who spend a long time in front of computers may have problems with your neck.

You know how it is when from the early morning or in the middle of a busy working day catch spasm in the neck and pain never ends up.

Although any form of muscle spasms are uncomfortable, especially frustrating when it comes to the neck or upper back (when you need to turn your entire body while you spoken to, and any movement hurts).

It would be the best thing to have a massage but you don’t have the time for it, so we are offering you a quick way to solve your problem recommended from a physiotherapist from Mayo Clinic, Allyn Kakuk.

Get rid of the pain in the neck for just 60 seconds

Step 1:

Locate the painful point. If it is on the right side of your neck or upper back, place your right hand on it and if it is on the left, use the left hand.

Step 2:

Painful knot press it with your fingers using hard pressure. But be careful because you should go through as you can tolerate, and should never feel stabbing pain. If you cannot reach the point, tennis balls or some similar device can be very helpful, but rely on a wall to create pressure.

Step 3:

Gently turn your head in the opposite direction of spasm, and diagonally lower it like you are trying to touch the chin armpit. Activating the contracted muscle, combined with the pressure, helps you to relax and the pain will disappear.

Step 4:

Repeat steps from one to tree 20 times in one piece. After that stretch your neck and back the same way like in the morning when you wake up. Throughout the rest of the day several times repeat the exercise till your muscles relax.