Muscle spasms in the neck and upper back can be painful and debilitating. Bill Gottlieb, America’s #1 natural health coach and author of Bottom Line’s Speed Healing, illustrates how to ease spasms and then work your targeted massage. Work with your fingers up and down the neck until you locate the source of the spasm or pain, then apply circular pressure with your fingertips for 30 to 45 seconds. If you have spasms lower on your back, use a tennis or yoga ball to apply circular pressure to the source of the pain.

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