Simple neck, back and arm exercises

Purpose: To release tension in the upper back and shoulders.

Cat-Cow Stretch (Spinal Flexion and Extension):

Start on all fours (hands and knees).

As you inhale, drop your belly towards the floor and lift your chest and tailbone (this is the “cow” position).

As you exhale, round your back and tuck your chin toward your chest (this is the “cat” position).

Repeat for 10-15 breaths, moving slowly and gently.

Child’s Pose Stretch:

Kneel on the floor with your knees apart and your big toes touching.

Slowly sit back onto your heels, stretching your arms forward on the floor and bringing your forehead to the ground.

Hold for 30 seconds to 1 minute, then return to starting position. Repeat 2-3 times.

3. Arm Stretches
Purpose: To improve flexibility and relieve tension in the arms and shoulders.

Triceps Stretch:

Raise your right arm overhead, then bend the elbow so that your hand is reaching down toward your upper back.

Use your left hand to gently push on the right elbow to deepen the stretch.

Hold for 15-30 seconds, then switch to the other side. Repeat 2-3 times on each side.

Shoulder Stretch:

Extend your right arm straight across your body at shoulder height.

Use your left hand to pull your right arm closer to your chest, feeling a stretch in the shoulder.

Hold for 15-30 seconds and repeat on the other side. Perform 2-3 sets on each side.

4. Back Exercises

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