Shoulder Stretch – Place one hand under your elbow, lift your elbow and stretch it across your chest. Do not rotate your body as you stretch. Hold for 15 to 30 seconds. You will feel tension in the back of your shoulder. Relax and slowly return to the starting position, then repeat with your other arm.

Upper Arm Stretch – Lift one arm and bend it behind your head, then place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold for 15 to 30 seconds, then relax and slowly return to the starting position. Repeat the stretch with the other arm.

Shrug – Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold for a few seconds, then release and drop. Repeat three times. Shake your head slowly, yes and no. Repeat several time to relax your neck.

Chin Tuck – Face straight ahead and lower your chin to your chest. Hold the stretch for 15 to 30 seconds. You will feel tension in the back of your neck. Relax and slowly return to the starting position and repeat.

Seated Figure Four Stretch - Sit upright with a neutral spine. Cross your right leg over the left and rest your hands on your shins. For a deeper stretch, lean your torso slightly forward. Hold for 15 to 30 seconds, release and repeat on the left leg.