Look left look right. This seems really simple, but do it slow and consciously use the muscles of the neck as evenly as possible and practice like you're going in slow motion, while angels stand up against the wall and feel the backs of your arms, pressing against the wall, and gently slowly move them up as high as possible without the arms or hands coming away from the wall. When you reach that point, slide them back down. Always pressing back into the wall with the muscles between the shoulder blades. Back extensions from your belly, place your palms directly under your shoulders, squeeze your elbows back by your side and with your chin. Guide yourself up lifting with the muscles between The shoulder blades on the upper spine, squeeze them together.

Come up as high as you can, breathing but keeping the hips and belly on the ground and then lower yourself down vertebra by vertebra. One bone at a time of the spine lowering down with control, shoulder rolls. This is another deceptively simple exercise that works on creating range of motion and strength around the shoulder joint as full as you can make circles slow and controlled from front to back, and then from back to front, three to five times in each direction. Try to be even on the left and the right side moving at the same speed.