Kneeling on your knees with your elbows resting on a table and your hands together, drop your hips down and back while lowering your head and trunk as shown. You should feel a stretch on the outside of your shoulder and side of your trunk.
Lying on your back, tuck your chin while maintaining a neutral position of your neck as shown. Next, slightly lift your head off of the pillow while maintaining the chin tuck. Hold this position for 5 seconds and then gently relax.
In a standing position holding onto a band, bend your elbow out to the side so that your arm is perpendicular to your body, from this position, rotate your arm so that your hand rises towards the ceiling.
Standing with the band attached at chest height or higher, hold each end of the band with your hands and bring your arms up in front of your body to shoulder height. From this position, keep your shoulder blades down and back and bring your hands down toward your pockets, making sure that your elbows stay extended as shown.
In a standing or seated position bring your ear toward your left shoulder as far as you comfortably can. From this position, place your left hand on your head and gently pull your ear further toward your left shoulder as shown. You should feel a stretch on the right side of your neck and the top of your right shoulder.
In a standing or seated position turn your head slightly to the left and look down toward your left armpit. From this position, place your left hand on your head and gently pull your head further toward your left armpit. You should feel a stretch on the right side of your neck towards the back and the top of your right shoulder.
Lying on your stomach with your head over the edge of the bed allow your face to gently lower toward the floor. From this position tuck your chin while maintaining a position where your face is looking towards the floor. Keep your chin tucked against gravity for 5 seconds.
Attach one end of the band to a pole or into a doorway at chest height and hold the opposite ends of the band in each hand. Begin with both arms extended in front of your body. From this position bend your elbows bringing them to your sides as shown. Make sure to keep your shoulders down, away from your ears.
Lying on your side with both arms extended in front of your body, lift the top arm off the opposite arm and arcross your body while keeping your elbow extended. Follow your hand with your eyes and your head to rotation your upper back as far as you comfortably can.