1 × 60 s hold

Gravity-assisted pec minor stretch; easy to do on the floor or bed.

Steps

1. Lie on your back, knees bent. Optional: a rolled towel lengthwise under the spine.
2. Arms out to the sides, palms up, elbows slightly bent.
3. Let the shoulders sink toward the floor. Gently press the shoulder blades back.

Cues

• Relax the jaw and neck
• Slow breathing into the belly

Equipment: Optional towel or foam roller

1 × 8 reps (each side)

Mobilises the upper back in rotation and opens the chest.

Steps

1. Lie on your side, knees bent to 90°, arms straight in front together.
2. Lift the top arm and rotate it open to the other side, following it with your eyes.
3. Let the chest open, pause, return.

Cues

• Knees stay stacked
• Exhale as you open

2 × 30 s hold (each side)

Releases the muscle running from neck to the top of the shoulder blade.

Steps

1. Sit tall, right hand holding the chair seat.
2. Turn the head 45° to the left, then look down toward the left armpit.
3. Feel the stretch at the back of the right neck.

Cues

• No pulling with the hand
• Breathe out to relax into it

1 × 90 s hold

Relaxes the small muscles at the base of the skull where occipital headaches often sit.

Steps

1. Lie on your back. Place two tennis balls in a sock (or your fingertips) under the base of the skull.
2. Let the head rest heavy on them.
3. Optionally make tiny "yes" nods.

Cues

• Comfortable pressure only
• Eyes closed, slow breathing

Equipment: Two tennis balls in a sock (optional)