Hi, I'm Alice Holland, and I'm going to show you some neck and shoulder stretching exercises. The neck and shoulder muscles can get very tight after a long day at the computer at work or after doing upper extremity exercises. I'm going to show you some ways to stretch them to alleviate the tension. So there are two main stretches for the neck and shoulder. The first one I call I'm a Little Teapot Stretch and the second one I call Smelling Your Armpit Stretch. I'm going to demonstrate the first one, I'm a Little Teapot Stretch. So you side bend your neck to one side, take your hand, grab onto the ear or the side of the head and then gently give it an over-pull. Feel the stretch along the side of your neck and shoulder. Hold it there for 30 seconds. Make sure you are not giving it too much over-pressure that your neck starts to hurt, just a slight stretch will do. The armpit smelling stretch requires you to turn your head so that you are gazing at the opposite knee. Put your hand at the back of the head and give it a little bit of over-pull. Now it looks like as though you are smelling your armpit but you're not really. You are stretching the back of your neck. You want to feel the stretch back here from the base of the skull down into the shoulder blade. Again, hold the stretch for 30 seconds, don't pull too hard that you are hurting your neck or your shoulder. You're just doing it to feel the slight stretch.