Upper back and neck. Break of workout.

. Apply Hot Fomentation twice daily ..Avoid bending in front. Postural Correction- Sit Tall, Walk Tall.. .Extension Exercises x 15 times x twice daily – lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana ? Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

the complaints of upper back and neck pain with neck stiffness after a workout exercise sessions is commonly caused by repititive stress ,lack of proper warm up,restless exercise exceeding your aerobic capacity and fitness.this is commonly caused by muscle soreness leading to stiff back and stiff neck. the primary solution lies in avoiding further strain on muscles by giving rest to body for few days.and get some relaxation treatment like cold packs / vapocoolant spray to your tight muscles. as the pain relieves in few days ,start gentle stretching and free active exercise programme by consulting your physiotherapist. always perform exercises and workouts in a graded manner involving warmup and cooldown exercise .

As per ur symptoms u r suffering from Trapezitis. That is the inflammation of Trapezius Muscle of neck. The best treatment for this condition is REST and ICING. In this case there are mainly 2 causes responsible for this condition One is heavy or incorrect workout And second is wrong posture and sleeping methods So u should explain me ur workout pattern and sleeping pattern in detail for the correct reasoning.