Begin lying on a foam roller on the floor with your knees bent. Lengthen your arms toward the ceiling, ensuring they're shoulder-distance apart. Your palms should face each other.
"Inhale, [and] reach your fingers as if you are going to touch the ceiling, feeling the muscles in the back of your shoulders expanding," says Strati. "Exhale, [and] retract the arm bones back into the socket of the shoulder. If you are on the
foam roller, you may feel the shoulders wrapping around the roller." Perform both movements for 10 reps.
Neck exercise:
Neck mobility is essential when it comes to eliminating stress from the spine. It also helps protect your brain.