Stand in a doorway, placing your forearms on the doorframe at shoulder height. Step forward slowly until you feel a stretch across your chest. Hold for 20-30 seconds, then release.
Start on your hands and knees in a tabletop position. Arch your back (Cow Pose) and then round it upwards (Cat Pose). Alternate between these positions for 10-15 repetitions.
Sit on the edge of a chair with your hands behind your head. Lean back over the backrest, arching your upper back gently. Hold for a few seconds, then return to the starting position.
Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat 10-15 times.
Stand with your back against a wall, feet a few inches away from it. Press your lower back, upper back, and head into the wall.
Sit or stand with your spine straight. Gently tuck your chin towards your chest, creating a double chin. Hold for 5 seconds, then release. Repeat 10-15 times.
Kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and stretch your arms forward, lowering your chest towards the floor.