A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A small neck position hold that trains the front of your neck and helps control head position.

1. Sit or stand tall with your eyes looking straight ahead.
2. Gently slide your chin straight back, like making a double chin.
3. Keep your head level and your jaw relaxed.
4. Hold the tuck and breathe slowly.
5. Release to neutral, then repeat for the set.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.

A gentle neck stretch for one upper trapezius at a time. Hold it and breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Hold a chair with the hand on the side you will stretch.
3. Tilt your ear away from that shoulder until you feel a gentle stretch.
4. Add light pressure with your other hand, if needed.
5. Hold and breathe slowly, then switch sides.

A seated neck stretch for one side that targets the levator scapulae near the neck and upper shoulder.

1. Sit tall and place one hand behind your back to anchor that shoulder.
2. Turn your head about 45 degrees away from that shoulder.
3. Look down toward your opposite armpit.
4. Use your other hand to gently guide your head down.
5. Hold and breathe slowly, then switch sides.

A wall-based shoulder slide that trains upper back control and shoulder movement.

1. Stand with your back to a wall and feet a small step away.
2. Press your ribs, upper back, and head gently toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up the wall without shrugging.
5. Slide back down to the start and repeat.

An isometric neck extension hold that trains the muscles at the back of your neck.

1. Sit or stand tall with your chin level.
2. Place both hands behind your head.
3. Press your head back into your hands without letting it move.
4. Hold steady and breathe slowly.
5. Release gently and relax your neck.

An isometric neck rotation that trains the muscles that turn your head without moving your neck.

1. Sit or stand tall with your shoulders relaxed.
2. Place one hand against the side of your face.
3. Try to turn your head into your hand, but do not let it move.
4. Hold the pressure and breathe steadily.
5. Release gently, then switch sides.

A floor hold that trains upper-back extension and posture muscles.

1. Lie face down with legs long and forehead near the floor.
2. Place your hands by your temples with elbows wide.
3. Brace lightly, then lift your chest a few inches from the floor.
4. Hold the lift and breathe slowly.
5. Lower with control when the hold is done.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.