11. Neck Ball Squeeze and Roll
This stretch helps loosen up and stretch out tight muscles in the neck area and upper back.
To find out how to do this exercise, check out the video above at 2:00.
12. Chest Foam Rolling
A tight chest from rounding forward can lead to shoulder and neck pain. This exercise will relax tight chest muscles. You should lie on your stomach parallel adjacent or parallel to the foam roller.
With your palm facing down, try to reach your arm out to the side.
Place the foam roller on the inside of the armpit and shoulder and gradually roll outward. You should stop at the first tender area. Hold for 30 seconds then move to the next tender area. Roll the rest of the chest.
However, if you don’t want to roll across the entire chest area, switch to the other armpit side.
13. Doorway Stretch
This amazing stretch will open up the chest to prevent slouching, which in turn will prevent neck and shoulder strain.
You should stand inside a doorway with the right arm bent at 90-degree angle. The forearms should be placed against the doorframe. Place the bent elbow at shoulder height.
Another alternative is to grab the doorframe with your hand. You can see in the picture above. Rotate your chest to the left and do this until you feel a stretch in the front shoulder and chest. Hold for 20 seconds then repeat with the other arm.
14. Cervical Rotation
This exercise is effective for maintaining or increasing the flexibility of the neck.
Start sitting in a chair in an upright position. Your back should be straight. Turn your head to look as far as you can over one shoulder.
Hold for 2-3 seconds then release back to the initial position. Repeat on the other side. Make sure not to allow your head to tilt while you turn it.
15. Upper Trapezius Release Exercise
Last but not least, this exercise will prevent excessive contracture and spasm and help muscle fatigue.
You should place your arms at sides. Face your palms forwards and relax everything else. Move your shoulders up to your ears, and squeeze up high.
You may experience a little pain, but make sure to hold for 3-4 seconds. Perform 10-12 repetitions. Afterwards, shake your shoulders out.