Shoulder roll

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While you sit or stand, roll your shoulders from front to back and up to down.

Shoulder blade stretch

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1. While you sit or stand, place your arms down straight, palms front.
2. Raise your arms and bring your hands together above your head.
3. Hold for 5 seconds.
4. Repeat 2 or 3 times.

Overhead reach

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1. While you sit or stand, clasp your hands together and extend your elbows.
2. Lift your arms toward your head.
3. Hold for 3 seconds.
4. Repeat 2 or 3 times.

Shoulder pinch

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1. Stand with your arms at your sides.
2. Bring your elbows back, and squeeze your shoulder blades together. Keep your shoulders back and down.
3. Hold for 5 seconds.
4. Repeat 2 or 3 times.

Wall climb

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1. While you stand, face a wall, with one hand on the wall.
2. Walk your fingers up the wall until you feel a stretch.
3. Hold that position for 5 seconds.
4. Slowly walk your fingers back down to the starting position.
5. Repeat 2 or 3 times.

Elbow circles

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1. While you sit or stand, put your right hand on your right shoulder, and your left hand on your left shoulder.
2. Raise your elbows until you feel a stretch.
3. Make circles with your elbows. Start small and then make larger circles.
4. Change direction with your circles.
5. Repeat 2 or 3 times.