#1 Seated shoulder squeeze

Clasp your hand together behind your lower back and make sure to straighten your arms and back. Hold for 5 seconds and release. While you hold, press your shoulder plates together.

#2 Seated neck release

Sit on the floor or chair, move your right hand over your head and place it on your left ear. Gently pull your head to the right. Push your left shoulder away from your left ear towards the ground. Hold this gentle stretch anywhere from 5 to 30 seconds, then release and switch sides.

#3 Neck stretch

Clasp your hands together on the back of your head. Keep your spine straight and gently lower your chin towards your chest. Don’t pull your head down rather let the weight of your hands gently way down your head. Stretch for 5 to 30 seconds, then release. Lift your head slowly.

#4 Cat-Cow

Go on all fours on a yoga mat. Place hands below your shoulders and knees below your hips. Breathe in and drop your belly as you lift your gaze up. Then breathe out and round your spine while the head moves down towards the chest. Feel the stretch in your spine and upper back.

#5 Side bends

Stand with your feet hip width apart, or a little wider. Clap your hands together above your head with straight arms. Move your hands to the left side and bend your upper body. Make sure to keep your hips straight. Stretch as far to the side as you can. Then come back to center and stretch to the other side. Hold each stretch 5 to 30 seconds.

#6 Shoulder rolls

Stand with feet hip width apart or sit on a chair and keep your spine straight. Let your arms hang to the sides next to your hips. Pull your shoulders up towards your ears, then roll them back and squeeze your shoulder blades. Keep rolling them down, forward, and back up. Do ten rolls in each direction.

#7 Forearm stretches

Stretch the right arm out and use your left hand to pull your right hand down and towards your body. Flip your right arm around to stretch the other side. Then switch arms. Hold each stretch for 5 seconds. Repeat as necessary.

#8 Knee to chest stretch

Lay on your back and straighten your legs out. Pull in the right knee and wrap your hands around it. Push the knee towards your chest to get a good stretch. Make sure the left leg stays straight. Then switch sides. Hold the stretch for 5 to 30 seconds.

#9 Seated forward fold (wide legged)

Sit on the floor and place your feet as wide as comfortable. Straighten your spine and place your hands in front of your hips. Now walk you hands forward as far as you can. Make sure you get a stretch but do not compromise form or hurt yourself. Your spine should stay straight.

#10 Uttanasana (Standing forward fold)

Place your feet hip width apart. Fold forward and keep your knees slightly bend.  You can wrap your hands around the opposite elbow, place your hands next to your feet or in front of your feet. Make sure to release all the tension in your neck and upper back and let your upper body dangle. You can swing gently side to side or rock your head front to back.