Neck and upper back exercises
Neck/upper back exercise routine
Whilst you have neck and/or upper back pain perform these exercises every hour however just do the last "neck rotation" exercise 4x per day. For a general loosening up of the neck and upper spine Just do these exercises a few times per day.
Start off doing 4 reps of each of these exercise once per day. Increase by two exercises each week for the first month then increase by three exercises per week until you reach 30 reps of each exercise every day. This will take about 10 minutes. Try and do these exercises at the same time each day.
After 2-3 months you will notice an improvement in your posture which will really surprise you. When doing the alternate legs exercise up to 30 reps (not 15) with each leg.
Morning lower back exercises
Morning low back exercise routine
Do these exercises every morning before getting out of bed. Do each exercise for 10 reps and when you have done one set do another so a total of 2 sets overall. These exercises will warm up and loosen your spine before you get out of bed and put any weight on it.