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Neck and Upper Back Exercises: Shoulder Isometrics
To start, sit in a chair with your feet flat on the floor. Your weight should be slightly forward so that you're balanced evenly on your buttocks. Relax your shoulders and keep your head level. Avoid arching your back or rounding your shoulders. Using a chair with arms may help you keep your balance.
Raise your arms, elbows bent, to shoulder height.
Slowly move your forearms together. Hold for 5 seconds.
Return to starting position. Repeat 5 times.