1) Shoulder shrug:

While you sit or stand, lift your shoulders toward your ears. Relax your shoulders,and let them drop to their usual position. 

2) Shoulder roll:

While you sit or stand, roll your shoulders from front to back and up to down.

3) Shoulder blade stretch 

  • While you sit or stand, place your arms down straight, palms front. 
  • Raise your arms and bring your hands together above your head. 
  • Hold for 5 seconds. 
  • Repeat 2 or 3 times.

4) Overhead Reach 

  • While you sit or stand, clasp your hands together and extend your elbows. 
  • Lift your arms toward your head. 
  • Hold for 3 seconds. 
  • Repeat 2 or 3 times.

5) Shoulder pinch 

  • Stand with your arms at your sides. 
  • Bring your elbows back, and squeeze your shoulder blades together. Keep your     shoulders back and down. 
  • Hold for 5 seconds. 
  • Repeat 2 or 3 times.

6) Wall climb 

  • While you stand, face a wall, with one hand on the wall. 
  • Walk your fingers up the wall until you feel a stretch.
  • Hold that position for 5 seconds. 
  • Slowly walk your fingers back down to the starting position. 
  • Repeat 2 or 3 times.

7) Elbow circles

  • While you sit or stand, put your right hand on your right shoulder, and your     left hand on your left shoulder.
  • Raise your elbows until you feel a stretch. 
  • Make circles with your elbows. 
  • Start small and then make larger circles. 
  • Change direction with your circles. 
  • Repeat 2 or 3 times.