1. Neck roll: A simple exercise to relieve tension in the neck and upper back. Rotate your head in a circular motion, first to the right, then to the left. Repeat 2-3 times in each direction.
2. Shoulder roll: Targets shoulder and upper back muscles. Roll your shoulders backward and forward in a circular motion, completing 5 rotations in each direction. Repeat 2-3 times.
3. Arm circles: Focuses on shoulder mobility. Stand with arms outstretched and circle them forward and backward, gradually increasing the size of the circles. Repeat 20 times in each direction.
4. Overhead arm reach: Stretches shoulders and upper back. Sit in a chair and reach one arm overhead, bending your torso to the opposite side. Repeat 5 times on each side.
5. Chair rotation: Targets upper, mid, and lower back. Sit sideways in a chair and rotate your torso, reaching for the back of the chair with your hands. Hold for 10 seconds and repeat 3 times on each side.
6. Cat-Cow: Engages mid and lower back muscles. Begin on all fours and alternate between arching your back upward (Cow) and rounding it downward (Cat). Repeat 5 times.
7. Knee to chest: Relieves tension in the lower back. Lie on your back and bring one knee toward your chest, holding for 5 seconds before switching legs. Repeat 3 times on each side.
8. Thoracic extension: Targets upper and mid back with the help of a foam roller or chair. Lean back over the roller or chair, extending your arms overhead for a deeper stretch. Hold for 5 seconds and repeat 3 times.