For your neck cramps you should do stretches, turn your head back and forth twards the sholders several times then turn your head from left to right...right to left. Drop your head forward back and forth and roll your sholders. Stretch your arms out roll the arms in small circles then drop your arms down to the floor back and forth several times and swing them back and forth. loosen your traps by pinching the traps. When I was working in a factory we had to do these on every brake and it helps the neck.