Shoulder Shrugs

1. Can either do this pose sitting or standing. 
2. Lengthen your spine as long as possible, keep arms relaxed at side.
3. Inhale & hold your breath for a second, then shrug your shoulders up to your ears and squeeze straight back.  Exhale and move your shoulders down a couple of inches.  
4. Relax.
5. Inhale & hold your breath for a second, then squeeze your mid-shoulder blades together.  Exhale and move your shoulders down a couple of inches. 
6. Relax.
7. Inhale & hold your breath for a second, bend your elbows out to the sides and squeeze the lower part of your shoulder blades together.  Exhale and move your shoulders down a couple of inches. 
8. Repeat 2-3 times.