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 small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A gentle neck mobility move that trains controlled rotation and warms up your neck.

1. Sit or stand tall with your shoulders relaxed.
2. Slowly turn your head to the right as far as comfortable.
3. Return to center, then slowly turn your head to the left.
4. Keep alternating sides with smooth, controlled reps.

A gentle neck side bend hold done one side at a time. It targets the side of your neck.

1. Sit or stand tall with your shoulders relaxed.
2. Slowly tilt one ear toward the same-side shoulder.
3. Hold the side bend and breathe steadily.
4. Lift your head back to center, then switch sides.

A gentle neck movement that trains control as you flex and extend your neck.

1. Sit or stand tall with your shoulders relaxed.
2. Lower your chin toward your chest slowly.
3. Lift your chin and look up gently.
4. Return to neutral and repeat with control.

A wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A wall-supported upper-back extension hold that trains thoracic mobility and posture control.

1. Stand facing a wall and place your forearms on it at shoulder width.
2. Step back and hinge at your hips until your chest lowers.
3. Press your forearms into the wall and sink your chest between your arms.
4. Hold the position and breathe slowly.
5. Walk back in and stand tall to finish.

An isometric neck hold that trains your neck muscles with steady tension.

1. Sit or stand tall with your neck neutral.
2. Press your head gently into your hand.
3. Hold the pressure and breathe steadily.
4. Stop, relax, then repeat on each direction.

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 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.