① Sit Tall, Feet Flat

• · Sit tall on the front half of the chair, feet flat
• · Let the arms hang — hands off the desk
• · Breathe out and let the shoulders settle first

② Lift the Shoulders (hold)

• · Lift both shoulders straight up toward the ears
• · Back stays off the chair — no leaning
• · Jaw and face stay loose

③ Let Them Go, Then Reach Down

• · Let them drop, then keep reaching the fingertips down
• · Feel the neck get longer as the shoulders get further away
• · Stop on any sharp or shooting pain