neck :

No matter where I am in my practice I always take the time to warm up my
joints. The reason for this is to stimulate the synovial fluid in the joints, reducing
the chances of injury. Oh and don’t be too concerned if anything clicks, it’s
completely normal. Here are a few suggested movements, which I include in my
practice and which you can do before you start yours.

Flow between these neck
stretches to warm into
the joints. Avoid applying
too much pressure with
the hands. Allow gravity
to do most of the work.

Shoulders / Wrists :

This stretch looks awkward
because it is. Aside from
that, it’s my favourite. You
can do it in your yogi squat
or seated..
Either way, bring the back
of your hands to your
waist and feed your arms
in between your legs.
From here, push your legs
towards each other. You will
feel an intense stretch along
the back of the shoulder.

The arrows indicate where
you need to move or direct
your body. First, start with
warming up the shoulders
by rotating your arms
clockwise and anticlockwise
at least 5 times. Then do the
same rotations for the wrists
as well as moving them from
left to right as many times
as you feel you need.

follow and upvote for many other lessons soon
i got help from my friend jessica