One “move” you can do to release tension in your neck and shoulders.
How to: Either, stand against a wall or lie on your back on a mat (with knees bent). Place the ball between your spine and shoulder blade, where the neck, shoulder and upper back all meet. Keep your head on the ground, chest open. (Note if this is too intense, you can prop your head up with your opposite hand, or place a yoga block or pillow underneath the back of your skull. If lying down, to add intensity, you can lift your hips halfway toward the ceiling for a half bridge pose. Or without lifting your hips, (or against the wall): apply pressure to the ball and slightly roll upwards (ball goes down) in a very small movement. Then, slowly lift your arm straight into the air, palm faces toward the feet.

Bring it back down by your side. Repeat for 30 seconds to two minutes.