1. FASCIA ROLL/TENNIS BALL: UPPER AND MIDDLE BACK
How to do the exercise:
• Lie on your back.
• Place the foam roller under your back like this.
• Raise your hips off the floor and engage your abs and gluts.
• Put your hands behind your head to support your neck.
• Start rolling back and forth to massage your back muscles and mobilize your spine

2. NECK TURN
How to do the exercise:
• Sit or Stand comfortably.
• Look straight ahead
• Turn your head to one side, keeping your chin at the same level.
• Do this five times on each side.

3. NECK STRETCH
How to do the exercise:
• Holding the rest of your body straight.
• Push your chin forward, stretching your throat.
• Hold for 5 seconds.
• From the same starting position, push your chin backward
• Hold for 5 seconds. Do the forward and backward stretch five times each.

4. SIDE ROTATION
How to do the exercise:
You can do this while seated or standing.
• Keep your head squarely over your shoulders and your back straight.
• Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
• Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
• Repeat on your left side. Do up to 10 sets.

5. THREAD THE NEEDLE
How to do the exercise:
• Start on all fours with your hands under your shoulders and hips over your knees.
• Reach your right arm underneath and across your body with your palm facing up.
• Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.
• Hold for one full diaphragmatic breath cycle (deep inhale in, deep exhale out) in that bottom position, then return to the starting position and repeat.
• Continue for at least 30 seconds. Then switch sides.