Behind the Neck Pull With Exercise Band
Hold a 24-inch exercise band behind your neck with your arms extended over your head so that they form the letter "V." Pull out with each arm about six inches and then hold your position for a count of three. Repeat this ten times, take a 30-second break and then do another set.
Stand as tall as you can with your hands on your hips. Your feet should be shoulder length apart. Twist to the right as far as you can comfortably go and hold the position for three seconds. Come back to the starting position and do the same going to your left. Repeat this movement ten times, take a 30-second break and do it ten more times
Exercise Ball Stretch
Lie on your front on top of an exercise ball. Your stomach should be directly on top of the ball and your hands should be holding the side of the ball. Roll forward until your neck is over the middle of the ball. Then roll back to the original position. Repeat this ten times, take a 30-second break and do it ten more times.
Arm Curls on Exercise Ball
Sit on an exercise ball and find your balance point. Lift a 5-pound dumbbell in each hand. Curl the weight in your right arm up to your shoulder while maintaining your balance. Return the weight to its original position and then curl the weight in your left arm to its original position. Do ten curls with each arm and then take a one-minute break and repeat the set.
Chest Stretch With Exercise Band
Take a 24-inch exercise band and hold it in front of you with each hand. Pull it about 12 inches with each arm and hold your position for three seconds. Return it to its original position and do ten reps. Once you have finished your set, take a 30-second break and repeat the set. This exercise will help you develop your chest and it will also support the muscles around your spine and neck.