Fingers Interlocked, Palms Out. Stretch your arms out in front of you at eye level, fingers interlocked, palms pushing out. You should feel this in the arms and upper back.
Fingers Interlocked, Palms Up. Stretch your arms above you, fingers interlocked, palms pushing toward the ceiling. You should feel this in the arms and sides.
Fingers Interlocked, Arms Behind. Stretch your arms behind your back, fingers interlocked, palms in. Lift your arms up. You should feel this in your upper arms, shoulders, and chest.
The Side Lean. Extend both arms above your head. Lean to the left. Your left hand grabs your right wrist and pulls gently as you lean. Look at the ceiling from underneath your right arm. Switch sides. You should feel the stretch mostly in your sides.
The Upper Arm and Shoulder. Raise your elbow above your head as your right hand slides down the center of your back. Place your left hand on your right elbow and apply gentle downward pressure. Switch sides. You should feel this in the upper side, underside of the upper arm, and shoulder.
Another Upper Arm and Shoulder. Grab your right elbow with your left hand. Gently pull your elbow toward your left shoulder (your right hand is approximately on the back of your left shoulder). Switch sides. Feel this in the upper arm, upper back, and shoulder.
Toe Touches. Sitting on the floor, extend your legs out in front of you with your heels resting on the ground. Gently lean forward, attempting to touch your toes; if you can’t completely reach your toes wrap a towel around your extended foot to assist you. You should feel this in the hamstrings.
The Neck Roll. With your eyes straight ahead, tilt your head right (ear toward shoulder), then left. Tilt your head forward (eyes to the ground) avoid placing our head in a full straight-back position to prevent injury. Rotate your head to the right as if trying to look over your right shoulder, then to the left. Roll your head from one side to the next, without rolling your head back. You should feel this in the upper back, shoulders, and neck.
*It is advised to avoid moving your head backward, so that you do not strain your neck.
The Shoulder Shrug and Roll. With your upper body relaxed, shrug your shoulders and hold for a few seconds. Repeat several times. Then roll the shoulders into a shrug with a circular motion and back down. Roll in both directions, forward and reverse. You should feel this in the shoulders and upper back.
The Forward Slump. While sitting in a chair, place your feet flat on the floor about shoulder width apart. Slowly bend forward; start from the hips and then let your back gently curve. Let your arms hang down and relax your whole upper body (by now, you should be able to have a conversation with your knees). Hold for fifteen to thirty seconds. Come up gently by squeezing your stomach and pushing off on the knees with your hands. Repeat a few times.
