Stand with your feet about shoulder-width apart and your hands relaxed at your sides. Shrug your shoulders forward and rotate them up under your ears and back. Repeat this slowly five times, then reverse direction. This is a highly relaxing exercise that helps release stress in your neck and shoulders.
Place your left hand over your right shoulder. Lift your right hand to your left elbow and press it back over your shoulder gently until you feel a stretch in the back of your shoulder. Hold the stretch for 10 to 30 seconds, then release. Repeat the exercise two more times. Then repeat the whole set on the right side.
Anterior Finger Lacing
Reach your hands behind your back and lace your fingers. Push your linked hands down toward the floor gently -- you should feel a stretch in your shoulders, arms and along your back. Hold the stretch for 10 to 30 seconds, then release. Repeat two more times.
Reach your left arm up and over your head, bending your elbow behind your head. Raise your right hand and pull down gently on your left elbow until you feel a stretch up your left side and through your shoulder. Hold this position for 10 to 30 seconds, then release. Repeat this movement two more times, then do the whole set on the right side.
Stand with your feet about shoulder-width apart holding a lightweight dumbbell in each hand. Depending on your strength, the weight should be anywhere from 2 to 10 lbs. or more, but start with a very light weight. Raise the backs of your hands slowly toward the ceiling with straights arms until they are parallel to the floor. Then lower them slowly back to your sides. Repeat this exercise five to 10 times, then rest. Do three sets to start increasing strength in your shoulders.
This exercise is nearly identical to front raises, except the movement should be straight out to the sides, away from your body until you form a T. Again, repeat the movement five to 10 times, rest, then repeat the set three times.
Also known as the military press, this exercise can be done in a seated or standing position and with either dumb bells or a long bar bell--start with light weights to avoid injury. Hold the weights shoulder height with your hands on either side of your head. Slowly press the weights straight up above your head until your arms are completely extended, but not locked. Then lower the weight gently back to your starting position. If you are using a bar bell, you can alternate the bar behind your head and in front down to your chest. Repeat this movement five to 10 times, rest and then repeat the set a total of three times.