3. Rotor I / Shoulder circles I  

Allow your arms to hang loosely to both sides of your body. Rotate your shoulders, first in small circles, then increasing the size of the circles. Continue for about 30 seconds total.

For added challenge 
Combine this exercise with a pelvic tilt as in the Seated Cat Stretch described above. The ball lies still between your feet as you rotate your shoulders. It begins to rotate as soon as you begin the pelvic tilt exercise.

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Duration  
30 seconds

 

Repetitions
15 bis 30

 

Ball
Lies between your feet as you rotate your shoulders