[u]Upper back and shoulder stretch[/u]
This exercise uses pulsing – slight repetitive rhythmic movement of about 2 millimetres. Do not push through pain. If something is hurting back off from it until it is no longer hurting. Take time and work slowly paying attention to the feeling in the body. Awareness is the key.
Start off kneeling on the floor or bed sitting back on haunches leaning on elbows with hands flat out in front. Hold head in neutral position. Upper arms start out vertical but as the exercise progressses the elbows can gradually move forward a little.
Pulse up and down through the upper back and shoulders.
Notice any parts that are tense or holding. Working a lot on computers will build up tension in the upper back and shoulders and this should allow it to gently release.
Continuing to sit on haunches leaning on elbows have a shake of the spine and neck and head gently from side to side.