Neck stretches (either seated or standing): inhaling and lengthening upward with your head and neck and then exhaling, dropping your chin toward your chest.
Shoulder rolls: sitting with your feet on the floor and your spine lengthened, make circles with your shoulders, first toward the front, then toward the back.
Chest opening: seated nearer the front edge of your chair with your spine lengthened, reach your arms around and behind you, like you’re reaching for a large ball that is behind you, opening through the rib cage area.
Seated twist: again, seated nearer the front edge of your chair with your spine lengthened, turn toward the left, twisting at the waist. Repeat, twisting toward the right.
Finally, stand up and reach for the ceiling with both arms, stretching through each side.