Imagine you have a paint brush attached to the back of your head and pointing up to the ceiling. It’s long enough for the tip to reach the ceiling. Gently paint the ceiling (in your imagination) . Start with simple back and forth then side to side. Small strokes 6″ to a foot at the ceiling. Guaranteed to loosen the spine. Make sure your mental focus is on the tip of the brush painting the ceiling.
Extend the brush from the tip of your nose to the wall in front of you. Paint side to side. Up and down. With the mental focus on tip.
Try these painting circles. figure eights. If done with the right mental focus at tip and wall this will cause deep tension release throughout the body. Shoulders will fall. Arms will relax. Try it!