Here’s a good way to reduce tension in the upper back, neck and shoulders. It can be done at your desk after long hours of sitting in front of the computer, or talking on the telephone.
Warning: You may feel twisted like a pretzel.
Sit upright toward the front edge of a sturdy chair. Place your feet below your knees, hip-width apart. Hook your left elbow over your right elbow and wrap your forearms, pressing the palms of your hands together as much as you can. Inhale and raise your arms as you arch your upper back. Pause for a few breaths.
On an exhale, bring your chin in toward your throat, bend at the waist and move your elbows down toward your waist. Pause with your back in this C-curve position.
Feel a deep stretch in your entire back and across the back of your shoulders. Inhale, raise your arms to repeat the arch and exhale again to repeat the C-curve.
Return to center, then switch your arms and repeat