Clasp your hands together in front of your body, and while rounding your neck and back, stretch your clasped hands as far forward as possible.
Hold this position for about 15 seconds, feeling the stretch in your back, then return to the starting position.

For the second exercise, first bend both elbows, then raise your elbows above your shoulders.
Pull your elbows back over about 5 seconds, drawing your shoulder blades together towards the middle of your spine.
Try to keep the height of your elbows as consistent as possible from the beginning.
Then, keeping your shoulder blades together, lower your elbows and return your arms to the starting position.