Today I'm going to be showing some different neck stretches and shoulder stretches that you can do at a seated work-station or next to your work-station. Stretches should be held for 15 to 30 seconds each. You do not want to bounce with this stretch, and it should be strong and comfortable at the end of motion.

I'm going to show you the first stretch. What I want you to do is bring your chin down to your chest, and I want your shoulders to stay straight like that. So go ahead and bring that down for me.

And you should be feeling that stretch right in through here. You want to hold that stretch for 15 to 30 seconds.

And when you come out of the stretch nice and easy, come back up and keep your shoulders straight.

The next stretch I want you to do, is I just want you to rotate your head to the side, keeping your shoulders ... you're going to be feeling the stretch more right in through this direction here. Once again, strong but comfortable stretching sensation in your neck.

OK. And then the next stretch I want you to do is, you want to take your ear and bring it down toward your shoulder. You don't want to be bringing your shoulder up to your ear. So go ahead and bend to the side, and back the other direction. And you should be feeling that right through the side of the neck, right in there.