I could do this video myself but the kindly physios in North Sydney have done it for me. Special mentions - do these really slowly and very very gently. I would actually take out the head tilting backwards for most people unless your physio has suggested it.
Desk posture generally and staring at computer screens creates the forward head posture we commonly see around us. Have a look around at the people in your office or on the street. How many of them do yu think could line up say, left ear with the tip of the left shoulder? I bet not many. That is basically a recipe for neck and upper back pain.
Don't discount watching television and driving the car. These positions replicate the desk posture and add new dimensions. One arm raised when drivign the car for example. On the couch with the hips sliding forward to create a c shape of the spine and a passive forward head posture created by pillows.
These stretches can done at any time during the day, enjoy!
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