1. Sit up straight in a firm chair, or stand up straight. If you're standing, keep your feet about hip-width apart.
2. Keeping your chin level, turn your head to the right and hold for 15 to 30 seconds.
3. Turn your head to the left and hold for 15 to 30 seconds.
4. Repeat 2 to 4 times.

1. Sit or stand up straight with your arms at your sides.
2. Keep your shoulders relaxed and down, not shrugged.
3. Squeeze your shoulder blades down and together.
4. Hold for about 6 seconds, then relax.
5. Repeat 8 to 12 times.

1. Sit in a firm chair, or stand up straight. Keep your shoulder down as you lean away from it. To help you remember to do this, start by relaxing your shoulders and lightly holding on to your thighs or your chair.
2. Look straight ahead. Tilt your head toward one shoulder and hold for 15 to 30 seconds. Relax and let the weight of your head stretch your muscles.
3. Slowly return your head to the starting position.
4. Repeat 2 to 4 times toward each shoulder.

If you would like a little added stretch, place your arm behind your back. Use the arm opposite of the direction you are tilting your head. For example, if you are tilting your head to the left, place your right arm behind your back.

You can also add more stretch by using one hand to pull your head toward your shoulder. For example, keeping your right shoulder down, lean your head to the left and use your left hand to gently and steadily pull your head toward your shoulder.

1. Stand with your arms relaxed at your sides.
2. With your affected arm, gently bend your elbow up toward you as far as possible. Your palm should face up.
3. Then straighten your arm as much as you can.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other arm.

1. Extend your affected arm in front of you with your palm facing down.
2. Bend back your wrist on your affected arm, pointing your fingers up.
3. With your other hand, gently bend your wrist farther until you feel a mild to medium stretch in your forearm.
4. Hold for at least 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5. But this time extend your affected arm in front of you with your palm facing up. Then bend back your wrist, pointing your fingers down.
7. It's a good idea to repeat these steps with your other arm.

1. Place your forearm on a table. Your affected hand and wrist should extend beyond the table, palm down.
2. Bend your wrist to move your hand upward and allow your hand to close into a fist. Hold for about 6 seconds.
3. Now lower your hand as far as you can and allow your fingers to straighten. Hold for about 6 seconds.
4. Repeat both directions 8 to 12 times.
5. It's a good idea to repeat these steps with your other hand.