Pec Stretch
In the middle of a doorway, stand and lift each arm to the height of the shoulders. Move the arms outwards to the sides, thus allowing the upper arms and body to make the shape of a T. Then place the forearms on the wall or on the door frame. With one foot make a step forward. If the stretch seems too intense, allow the arms to drop a bit lower than the T position. Hold this stretch for thirty seconds.
Shoulders Towel Stretch
Hold on to a towel with one hand over your head, in that the towel drops down the back. Put the other arm behind the lower back in order that it could grab hold of the opposite end of the towel. Extend the arm over the head in an effort to increase the stretch to the other arm. Hold this position for thirty seconds. Then pull the lower arm downward to enhance the stretch in the arm over the head. Hold this position for thirty seconds. Swap arm positions and repeat.
Chin Tucks
Seated or standing in a chair while holding a tall posture. Put the shoulders squared, then slide your head backward as if to give yourself a double chin. Maintain a steady forehead, do not allow it to tilt down or up. Return to the natural position and then repeat for ten to twenty repetitions.
Lateral Neck Stretch
Seated or standing in a chair while holding a tall posture. Put the shoulders squared, then tilt your head to the left, so that the left ear is heading towards the left shoulder. Place the left arm on the right side of the head in order to create gentle pressure, when attempting to get the left ear closer to the shoulder. Be cautious that you are not applying too much pressure to the head. Hold this position for thirty seconds, afterward swap sides.
Diagonal Neck Stretch
Seated or standing in a chair while holding a tall posture. Put the shoulders squared, then put the head in a position that is halfway between the left shoulder and the center of the body. Turn the head down as if attempting to smell the armpit. Take the left hand and gently apply pressure to the head in a downward motion. Hold this position got thirty seconds. Afterward, swap sides.
