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EXERCISE 1: NECK STRETCHES
Tilt your head to the right and feel the tension in your neck. Slowly lower
your head in a semicircle to your chest before tilting your head to the
left. Now feel the pleasant tension in your neck again.
You can alternate and repeat this exercise several times.
EXERCISE 2: STRETCHES FOR YOUR SHOULDER REGION
Alternately raise your left and right shoulders or both shoulders
simultaneously.
EXERCISE 3: SHOULDER STRETCHES
In a standing position, guide your right elbow to your left shoulder and let
your right lower arm dangle behind your back. Press the elbow as close
to your left shoulder as possible without experiencing any pain. Hold this
position for 10-15 seconds.
Repeat this exercise with your other arm.
EXERCISE 4: ARM STRETCHES
Lift your left and right arm in turns toward the ceiling. Feel the tension in
the left and right halves of your torso.
Repeat this exercise several times.
EXERCISE 5: STRETCHES FOR YOUR TRICEPS AND OBLIQUE
MUSCLES
Bend your right arm at a 90° angle and guide it behind your head (as
depicted). Slightly bend your torso to the opposite side (e.g. if you are
stretching your right shoulder, bend to the left and vice versa). Hold this
position for 10-15 seconds and repeat the exercise with the other arm.
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