Make sure the chair you are using is sturdy. Remember to warm up first and never stretch to the point of pain. Know your body's limits. Hold each stretch for 10-15 seconds, repeating two or three times, depending on how you feel.
Neck stretch: Relax your neck and shoulders. Allow your head to stretch to the right side by lowering your right ear toward your right shoulder. Feel the stretch along the left side of your neck. Repeat for the other side.
Sit tall on a chair. Hold your arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear. Stretch the arms back as far as possible, squeezing the bicep as you stretch.