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2 x 8 sets of this exercise. Continue breathing throughout.  

Remember to control your breathing and gently rock through this motion.    

Keeping an upright seated posture, slowly retract your shoulder blades. 2 x 8 sets recommended.  

Do 3 sets of 6. Be sure to control your arm by keeping it at your side.  

Keeping your arms at roughly eye height, slowly control this movement. 2 x 8 sets recommended.  

Starting at top of squat holding for 5-10 seconds and progressing deeper, once at deepest hold for 15 - 30 seconds.    

This exercise gently opens up the joints at the top of your neck. You can do it in your chair, back against the wall or standing.