Stand upright, with your feet slightly wider than shoulder-width apart. Place your left arm behind your back so that you can reach your right hand back and grasp your left wrist. Gently pull wrist toward the right. Tilt your head down toward your left shoulder. Hold for 30 to 60 seconds, release, and switch arms and stretch to the other side.

 You can start off sitting or standing.

Slowly and with ease, take your right ear toward your right shoulder. It’s natural for your left shoulder to lift as you do this. If that happens, ease your head back toward center until you can relax your left shoulder back down.

Lift your right hand up and over your head, resting your hand on your left cheekbone. Do not pull on your head now, though. Simply rest your hand there for just slightly more pressure. This very gently stretches your upper trapezius.

Breathe as you sit here for at least 30 seconds.

Gently release this side, and then ease your left ear toward your left shoulder and complete the stretch on the other side, breathing deeply through it.

Lie down on your stomach with your feet shoulder-width apart, and rest your hands one on top of the other under your chin.

When you’re in place, lie flat and rest your forehead on your stacked hands. This will actually release lower back compression as well, but the main thing you want to visualize and focus on here is lengthening your spine and releasing any tension in your upper back and neck.

Breathe deeply and try to relax here.

Keep your head squarely over your shoulders and your back straight.

Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.

Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.

Repeat on your left side. Do up to 10 sets.

Start with your head squarely over your shoulders and your back straight.

Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.

Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position.

Raise your shoulders straight up and move them in a circle going forward. Do it 6 times.

Return to the start position, and make another 6 circles, this time going backward.