Use this exercise after work to release tension and mobilize the muscles in your shoulders and upper back. Keep your shoulders soft and heavy. When you meet areas of resistance, move extremely slowly to ease out stiffness. 1. Lie on one side with your knees bent up easily and your arms stretched out in front of you at shoulder height, palms together. Support your head with a small cushion, if you find this more comfortable. 2. Breathing naturally, extend the top arm up over your head and around behind your back in a clockwise circle until it rejoins the other arm. Repeat in a counterclockwise direction. Roll over and repeat on the other side.