“After a workout, an outstretched child’s pose can stretch the upper back and shoulders while allowing the neck to release,” she explains. Targets: Back, chest Do: 2 sets of 10-15 reps on each side a) Start on all fours, then stretch your arms out in front of you and lower your forehead to the floor, almost as if going into child's pose. Another important postural exercise is the back burn exercise. This exercise is done standing with the back against a large flat wall and the feet about 4 inches out from the bottom of the wall. Foam rolling is another way to target your upper back muscles, and you can check out these additional nine shoulder and neck stretches . As you perform the exercise, make sure your neck moves through a full range of motion, using good form and at a controlled speed. The back burn exercise helps to strengthen the back muscles and open up tight chest muscles. 15 minute dumbbell full body workout Training Tips: For your first session, do this exercise without added weight.At each following session, add a maximum of 2-1/2 pounds. All those shrugs and other types of neck and back strengthening exercises paid off for Mike but he was basically exercising all day long for years. View Slideshow: 3 Easy Neck Exercises for Neck Pain.