Both exercises are made in upright sitting position and are static exercises with tension and relaxation. Best is to maintain the tension for around 10 to 15 seconds.
1. Exercise: Fold both hands and place them on your forehead. Now slowly build up tension by pushing your hands against your forehead and resist with your head. Hold the tension for 10 to 15 seconds and release it slowly.
2. Now fold the arms in your neck and build up tension additional to first exercise by counterpressure of the neck.
1. Exercise: Both arms are hanging downwards, the hands are splayed. Now stretch your fingers towards the ground and while stretching turn your hands so that your palms are pointing forward, the thumbs are pointing away from the body. You feel a slight pull back and front on the shoulders. If not, lift your chest a little bit and stretch your hands even more towards the ground. Please do not repeat the exercise more than three times.
2. Exercise: Similar to exercise 1 but the palms are pointing backwards, the thumbs are turned inwards. In this position pull your hands again towards the ground. Once the tension is built up move your arms backwards and hold the tension 10 to 15 seconds. Then release it slowly. Please do not repeat the exercise more than three times.
3. As you see I´m not very agile. Put your hands with palms downwards on your shoulder and make circular movements with your ellbows joints.