Sit or stand with your back straight. Gently tilt your head toward one shoulder until a stretch is felt on the opposite side of your neck. Hold for 15-30 seconds. Repeat on the other side. This helps relieve tension in the neck and shoulders.
Bring your right arm across your body. Use your left hand to press your right arm closer to your chest until you feel a stretch in your right shoulder. Hold for 15-30 seconds, then switch arms. This stretch is excellent for loosening tight shoulders.
As you exhale, round your spine towards the ceiling, tucking your chin to your chest (Cat Pose). Move slowly between these positions for 1-2 minutes. This stretch promotes flexibility in the spine and relieves tension in the back and neck.
Sit on the floor with your legs extended in front of you. Inhale and lengthen your spine. As you exhale, hinge at the hips and lean forward, reaching for your feet. Hold for 1-3 minutes.
Kneel on the floor with your toes together and knees hip-width apart. Sit back on your heels and fold forward, extending your arms in front of you. Rest your forehead on the ground and hold for 1-3 minutes.