For Neck Stretch:

- Tilt ear toward shoulder, reach up and touch the top of your head with palm holding a tilted position, Hold this for 5-10 seconds. Come out of stretch slowly, reverse, and Repeat 2-3 times.

The Pec Corner Stretch

- Stand at a corner about a foot away from the wall with forearms on opposite sides of the corner. one foot should be forward. Elbows should be at slightly below shoulder height. keep abdominals tight to avoid arching the back. lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest. hold 5-10 seconds, and repeat this exercise 2-3 times.

The Overhead Reach

- Take a deep breath and reach up over your head with both arms. hold 5-10 seconds. exhale and lower slowly. repeat this exercise 2-3 times.

The Shoulder Pinch

- Place arms behind your head, being careful not to press your hand against your head. relax the shoulders, and squeeze the shoulder blades together while keeping the shoulders back and down. Hold 5-10 seconds. and repeat this exercise 2-3 times.

The Chair Rotation Stretch

- Sit in your office chair, and if you can, wrap feet around the chair's legs. reach across body and grab the back seat of the chair. pull gently to increase stretch in mid back. hold 5-10 seconds. repeat this exercise 5 times.

The Arms Behind The Back Stretch

- Hold your hands behind your back, and grasp hands together. Pull the shoulder blades back and down. hold 5 seconds. repeat exercise 5 times.

The Wrist Flexed/ Fingers Straight Exercise

- Hold an arm straight at your waists height. with the fingers of the other hand, gently press down above the knuckles-bending wrist down. dont hold at the fingers to push down.  hold this for 5-10 seconds. keep shoulder relaxed while stretching. repeat this exercise 2-3 times.

The Wrist Extended/Fingers Pointed up Exercise

- Hold your arm straight at waist height with palm facing away from you and your fingers pointing up. hold onto palm of hand and stretch wrist back, not pulling. make sure the fingers and thumb on the hand pushing the other hand  back is kept together. hold for 5-10 seconds. repeat exercise 2-3 times.

The Wrist Extended/Fingers Pointed Down Exercise

- Follow the same as directed in the above, but with the fingers pointing towards the floor. hold the position 5-10 seconds. repeat exercise 2-3 times.

The Thoracic Spine Extension Stretch

- Lie on your back with a pillowed resting under your knees. place a firmly rolled towel under your should blades across your upper back. raise arms up as you inhale. lower arms as you exhale, and hold a couple of seconds. repeat exercise 5 times.

Prop Ups Or Press Ups

- Lie on your stomach and either prop up on your forearms. or if wrists are not compromised press up through hands. let stomach sag, and allow back to arch without using back muscles. looks like a seal.  if propped on elbows, hold 5-10 seconds repeat exercise 5 times. if on hands, press up and down slowly 10 times.