Bend elbows so that your hands are pointing toward the ceiling. Let your arms slowly roll backwards from the elbow. Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching sensation or a sharp pain.
Hold position for 10 to 30 seconds.
Slowly raise your arms, still bent at the elbow, to point toward the ceiling again. Then let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort.
Hold position for 10 to 30 seconds.
Alternate pointing above head, then toward ceiling, then toward hips. Begin and end with pointing-above-head position.
Repeat 3 to 5 times.
Neck Rotation
Stretches neck muscles.
Lie on the floor with a phone book or other thick book under your head.
Slowly turn head from side to side, holding position each time for 10 to 30 seconds on each side. Your head should not be tipped forward or backward, but should be in a comfortable position. You can keep your knees bent to keep your back comfortable during this exercise.
Repeat 3 to 5 times.
