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Standing up, using the arm as a lever, push down for 15-30 seconds and swap sides.  

Leaning into the chair, slowly move over the top of the chair 10 times.  

Head up, chest up and stretch for 30 seconds each side daily.  

Position towel, perform 3 sets of 8 repetitions then re-position and perform again.  

Work on deep breathing and side bending; 10-15 each side.  

Control movements for 5-6 times on both sides.  

Roll for 10-15 seconds at 12 locations of a clock.