Exercise 1 – A gentle mobility exercise. What I’d like you to do is to raise your knees up with your feet flat on the floor or the bed, and keeping your knees together I simply want you to drop your knees to one side, and then to the other side. You should do this slowly, and within your comfort range. If you get any pain, stop the exercise and consult a professional. I want you to drop your knees between five and ten times to each side within its comfortable range of movement, and I would do that at least twice a day.

Exercise 2 – Upper Back Rotation. What I’d like you to, is to put your arms around your shoulders first of all, keeping your elbows together and close to your chest. I’d then just like you to twist over your left and right shoulder in a figure of eight movement. So just imagine you’re drawing a figure of eight with your elbows and your chest. What that does is it gets every possible movement through the spine. Do this exercise for thirty seconds in both directions, and you can do this twice a day.

Exercise 3 – Neck Muscle Stretch. My third exercise is an excellent exercise for stretching those tight neck muscles. What I’d like you to do is simply bend the ear towards the shoulder, keeping your shoulders relaxed. You can use a hand just to guide the head, and move the neck into a side-flexed position. The first stretch across the side of the neck muscles, and you should hold this stretch for fifteen seconds, and then just simply tuck the chin down. So, first of all, you put a stretch for the side of the neck, and you’ll feel the stretch just along the side. Tuck the chin down, and you’ll feel the stretch just at the back of the neck. You do each of those stretches for fifteen seconds and you do it on both sides.  You can do that twice a day.

Dr. Paul Stillman: These exercises are ones that you should be able to perform easily either at home or, perhaps, sitting at your desk at work. They should be comfortable, and well within the range that causes absolutely no pain. They only take a few minutes everyday, and by doing them, it could make you feel a whole lot better. Thanks for watching.