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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.  

Focus on squeezing shoulder blades and pushing away 10 times.