The problem
Muscles are covered by a fibrous tissue called fascia that holds the muscle together and links it with other tissues. Fascia tends to contract when it is relaxed. Once contracted it makes your body stiff and causes pain when it is stretched out again. The longer it stays contracted the stiffer and more painful you will be when you start to move. It also tends to hold your body in poor posture positions, which then place undue strain on ligaments, joints and muscle insertions leading to secondary pains.
There is a solution!
Stretching your muscles regularly and staying in motion prevents and reverses fascia contraction.
Technique
Stretching by slowly and gently moving your body through the normal range of motion. For your back or neck slowly stretch side to side, forward and back and then through rotation. Move slowly into the stretch and hold the position for about 10 seconds when you feel moderate pulling. Repeat each stretch 3 times (10 seconds each time) and multiple times during the day. Imagine you are performing Tai Chi. That is the pace at which stretching should be performed. Your physiotherapist or kinesiologist may give you additional stretches for specific muscles.
Do not bounce or use your hands or anything else to stretch a joint beyond its normal range. You might want to ‘crack’ or ‘pop’ your joints. Try not to do this as it can be habit-forming and, while it feels good temporarily, the sudden and forceful movements required can overstretch ligaments causing more pain later.