Here’s an excellent stretch you can begin practicing now: the behind-the-back stretch. It can be done sitting or standing.
If you’re going to sit, make sure you have a chair with backing that comes halfway up your back.
Hook your arms over the back of the chair and pull your shoulder blades together (if you’re standing, assume the military position: head up, shoulders back and stomach tight).
As you do this, make sure you stick your chest out. As this is very important, you should exaggerate a little bit – and make sure you keep you head up, too.
Pull your shoulder blades together until you feel a pull in your shoulder joints. Don’t go overboard on this; you don’t want to cause any pain.
Now hold this stretch for three full minutes (don’t cheat and quit early; the length of this stretch is very important).
At the end of this stretch, you should feel your back muscles loosen a bit; you may even feel a warm rush of blood up the back of your neck.
Take breaks throughout the day to perform this stretch – it will help a lot!
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