Stand upright and clasp your hands above your head while tightening your shoulder blades. Hold for 10 seconds, relax, and repeat 5 to 10 times. Next, return to a standing position, clasp your hands behind your head and contract your shoulder blades, hold for 10 seconds, relax, and repeat 5-10 times.
Nodding Exercise
Keep sitting in a standing position with your head tilted down slightly as if nodding. Nod your head as hard as you feel a stretch in your neck, pause for 10 seconds, then relax and repeat 5-10 times.
Chest lift
Sit in a chair with your arms at your sides and your feet flat. Slowly raise your chest toward the ceiling, but don't lift your head up, keeping your chin parallel to the floor. Hold for 10 seconds, then relax and repeat 5-10 times. Contract the shoulder blades Return to the preparation position from the previous move, this time with your hands on your hips, contracting both shoulder blades to give your chest a pulling sensation. Hold for 10 seconds then slowly relax and repeat 5-10 times. Chin ForwardKeep your chin parallel to the floor, then bring your chin, head and neck forward, but don't tilt down. Hold for 10 seconds, relax and repeat 5-10 times. As a reminder, do this maneuver with your fingers against your lips so that you can always correct the angle and position of your head.