For Neck
Stage-1
• Turn the neck backward so as to look at the sky.
• Bring down the neck so that the chin touches the clavicle.
• Repeat this process three times.
Stage-II
• Turn the neck towards the right and left shoulder, touching it alternately.
Repeat it five times.
Stage-III
Rotate the neck clockwise and anticlockwise alternately, very slowly and gently. Repeat it three times.
For Shoulders
Stage-I
• Stand erect and straight.
• Keep the arms hanging straight with fists closed.
• Raise both the shoulders up while inhaling.
• Bring them down while exhaling.
• Repeat it five times.
Stage-II
• Maintain the same posture.
• Bend both the arms towards shoulders with the fingers touching them.
• Rotate the folded arms from their shoulder joints, tilting forward and backward, in clockwise and anticlockwise direction.
• Repeat the exercise five times.
For Arms
• Stand in erect posture.
• Stretch the arms forward.
• Move the fingers up and down — 10 times.
• Now move the palm along with fingers up and down from wrist joints — 10 times.
Now fold the arms inside from elbow joint — 5 times.
Then strech the arms straight and rotate them from shoulder joint gently in clockwise and anticlockwise direction — 5 times.
For Chest
• Inhale for full chest expansion.
• Strech the arms forward and fold the fingers lion’s paw, and exhale.
• Bring the arms back towards chest with next breath (inhale) and with full force like pulling a rope in a tug of war.
• Now spread the arms from chest to shoulder.
• Repeat this three times.