Meditation and stretching techniques for aches in neck and shoulders

Can anyone share any good stretching techniques because I have been getting pains in my shoulders and neck, extreme pains
Thank you

I have been getting the extreme pains too, they are more like muscle spasms in the trap muscles. The only relief I have gotten so far is to use a handheld massager when the spasms start and then when that spasm calms down I can stop until the next one. Heat has helped me the most, not so much ice.