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Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. 1  Back exercises in 15 minutes a day. 2  Knee-to-chest stretch. 3  Lower back rotational stretch.  Lower back flexibility 1  exercise. Bridge exercise.  Cat 1  stretch. Seated lower back rotational stretch.  Shoulder blade squeeze.
So here are six stretches you can do to help loosen your neck and shoulder muscles, without the need for equipement. The exercises are taken from Prevent Back Pain: Upper Back and Neck Exercises For A Correct Posture. View the video here. Neck and Shoulders.