 Shoulder stretches
EXERCISE 1
Sit upright on the floor. Grasp the back of one elbow, keeping it at shoulder height, and press it in the opposite direction. Hold for 15 seconds.
EXERCISE 2 
Grasp your right wrist behind your back and pull it downwards while tilting your head to the opposite side. Hold for 15 seconds and repeat on the other side.
EXERCISE 3
Put your left arm behind your back, palm upwards, while raising your right arm and bending it as shown. Pull the left arm upwards. Hold for 15 seconds.
 Neck stretching and relaxation
EXERCISE 1
Look up with your head back. Hold for 20 to 30 seconds.
EXERCISE 2 
Sit down in a relaxed position. Gently lower your head, letting its weight pull it down diagonal to your shoulders. Hold for 30 seconds.
EXERCISE 3
With one hand on your head, pull to the side without moving your shoulders. Hold for 20 seconds.
Before you start >>
Lower back >>
Neck and shoulders >> |
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