At the base of the skull is a small group of muscles that serves to control and stabilize the head. These muscles can become overworked and chronically shortened. As these muscles adapt to the shortened position they can begin to impede blood flow to the brain and can be associated with tension headaches and chronic neck pain. Releasing these muscles can provide relief from chronic pain and headaches.
Main instructions on how to foam rolling, here.
The cat dog exercise is perfect for helping you stretch your back, torso, and neck. Also known as Marjariasana or Cat Pose, makes an ideal first exercise to warm-up.
WARNING: If you have a neck injury, consult your doctor. At least, keep the head in line with the torso.
Come to a hands and knees position. Make sure your knees are below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone.
As you exhale, drop your chin to your chest and make round your back as much as you can.