1. Shoulder Rolls
Keep your back straight while sitting or standing.
Now, roll your shoulders up, then back, and down.
Repeat this movement 10 times.
Reverse and repeat.
Now, roll forward for about 10 minutes.
2. Shoulder Raises
Relax your shoulders and neck.
Gently lift both shoulders towards your ears.
Then, slowly bring back them to the starting position.
Repeat this 10 times.
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3. Cross Arm Stretch
Bring your left arm up at about your chest height.
Grab your left arm by your right hand.
Stretch out to your shoulder and hold for 30 seconds.
Repeat on the opposite side.
You can do this even when you are not working out.
4. Cat-cow Pose
Align your wrists directly under your shoulders and your knees underneath your hips.
Center your head in a neutral position.
Drop your belly towards the floor while inhaling, lift your chin and chest and look up at the ceiling.
As you exhale, roll your spine as you tuck your chin into your chest.
Inhale and come back to the cow pose, and exhale and return to the cat pose.
Repeat this 10-20 times, paying attention to your shoulders.
5. Chin Retraction
This can be while standing and sitting.
Extend your chin as far as you can without putting too much stress on it.
Then slowly pull it back slightly in toward your throat.
Try to keep your chin straight while doing this stretch.
Repeat at least 10 times.
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6. Wide-legged Forward Bend
Stand in a mountain pose.
Keep your legs 3-4 feet apart.
Rest your hand on your hips in a way that your inner feet are parallel to each other.
Lift your inner arches by drawing upon the inner ankles and press the outer edges of your feet into the floor.
As you inhale, lift your chest, making the front torso forward the hip joints.
As your hip reaches the floor, press your fingertips onto the floor directly under your shoulders.
Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull.
Now, bring your head up, keeping the back of the neck long and direct your gaze upward.
7. Thread the Needle
Start on all fours with your legs underneath your hips and your hands underneath your shoulders.
Put your left arm through the space between the right arm and right leg.
Rest your body on your right shoulder as you turn your head to the left.
Hold this for about 30 seconds.
Now release and come back to the original position.
Repeat again on the opposite side.