Hold one end of a rolled-up towel in your right hand, and raise your right arm at a 90-degree angle. Reach behind your back with your left hand and grab the other end of the towel. Pull at both ends of the towel and hold the stretch for 10 seconds. When finished, switch the position of your hands and repeat the stretch.
Stand next to a wall at an arm's length distance and with your left side facing the wall. Raise your left arm and place the palm of your hand against the wall. While keeping your arm fully extended, push against the wall for 10 seconds. Repeat the exercise with your right arm.
Elbow Wall Push
Stand with your back to a wall, with your elbow bent at a right angle. Push against the wall with your elbow, keeping your arm straight. Repeat the exercise with your other arm.
Sit on a chair with an erect posture while looking straight ahead. Slowly lower your head until your chin touches your chest. Return to the starting position, then repeat four more times. This exercise will help stretch the muscles in the back of the neck which can become shortened due to poor posture.
The neck extension is performed in the opposite manner of the neck flexion. While sitting on a chair, tilt your head back until you are looking at the ceiling, then return your head to the starting position. Repeat for a total of five repetitions. Be careful to perform this exercise slowly, and not to bend your head back too far.