specific pain stretches, condensed
absolute fuckwaffle / pectoral stretches
basically any stretches where you hold your arms behind your back and puff your chest out, keeping shoulders back and blades together
lace hands behind your head/top of neck, your elbows pointing out to the sides. allow your head to fall back into hands as you open chest and squeeze shoulder blades together
traitor / neck retraction
lay down or lean back on a flat surface and tuck your chin into your neck. hold it there for a bit, relax into usual state, then repeat
drop your head in different directions to relieve tension held there
jackass / drop shoulders
holding your shoulders super tense before letting them go in relaxed pose
more shoulder stretches
and then there's this asshole / superman exercise (yes it's really called that)
lay on your belly with arms fully extended over head and legs straight back; look straight down. contract your glutes (clench your butt) to lift your legs and arms off the the floor towards the ceiling. stop when you feel a flex in your lower back, hold for a second, then return to start.
wiggle out with a brief cat/cow (arch back up, arch back down) to relieve the last of tension if needed
