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No big deal 👍 Just take it easy and go slow, nothing rushed. Like you and your buddy were saying, things can get messy if you push too hard—I’ve overdone it more times than I care to admit, only to end up needing a massage the next day 🤣
Hey there.
The best thing I can suggest is bridge exercises. It’s pretty straightforward—to start, kneel on a yoga mat or something similar and lower your torso toward the floor until your head is resting on the mat, positioned just slightly above your forehead. Push your legs forward and let your body weight shift onto your neck, moving back and forth. After that, extend your legs as if you were doing push-ups, but try to keep most of the weight on that specific part of your head, using your hands for support if you need to.
Then, do the same thing on both sides, and finally, lie on your back, shifting your full body weight onto your neck while making those gentle back-and-forth movements.
If you’ve never done anything like this before, maybe ask someone to show you the proper form. And PLEASE, make sure you warm up and stretch your neck and shoulders thoroughly first—there's absolutely no room for messing around when you're dealing with your cervical spine. Don't overdo it at the beginning; start very easy and gradually increase the resistance as you go.
Good luck.