This can be done several ways—either against the wall while pressing the head back, side-lying, or sitting up with a ball or band. For the standing version, stand with a resistance band held between your hands, with the palms facing up. Bring elbows to your sides bent at 90 degrees. Keep upper arms against your body, but allow them to spiral out—like they're rotating—as you pull hands apart. Only go as wide as you can while keeping shoulder blades stable. Then resist back into starting position.

This exercise opens up the sides, back body, and lats to allow length and space throughout the torso. Sit with the legs bent to the right side of the body, and place the left hand on the mat. Lifting the right arm up and over the head, lengthen through the sides and arch toward the floor. Repeat with the left arm, reaching up and away from the floor, arching toward the legs. Repeat on the other side.

Lie facedown with your arms stretched out, in line with shoulders like a T. Float your arms up about 2 inches as you reach your head, neck, and shoulders forward and up into a very small arch. Reach your arms back to hips as you slightly increase the arch. Return the arms to the T, then lower the torso and arms down to return to starting position. Repeat.

Lie on your right side with your arms extended forward on the mat at shoulder height. Slowly draw the left fingers along the right arm and across the collarbone to come into a twist with your upper body. Allow your head to stay heavy on the ground and follow the left arm as it opens. Keep your legs pointed to the right as the shoulders eventually open up and the left arm releases open. Take deep, full, opening breaths.

Start on all fours, toes tucked under, spine reaching long, and shoulder blades wide across back. Exhale, deepen your abdominals to spine, and float your knees off the mat a few inches. Make sure to keep spine neutral as you lift. Hold the knee lift for two breaths, deepening the belly on each exhale, then lower knees back to mat. By integrating the shoulder girdle into the core, the shoulders are able to keep soft and open without tension.

Similar to knees off, in opposition reach, the muscles that hold the head back, lower traps, and core are all working together. Begin on your hands and knees on all fours, with your knees under your hips and your hands under your shoulders. Extend your right arm forward and your left leg back, focusing on keeping your pelvis and torso even and still. Inhale and reach your fingertips away from your toes until your spine lengthens. Exhale and engage your deep abdominals as you return your arm and leg to the start position. Repeat with your left arm and leg, and continue alternating sides.