Exercises: 21, Duration: 30 Minutes
The so-called bottleneck stretches are a sequence of exercises according to Schreiner & Kracht. They have been modified a bit and adjusted so that most of them can be completed without a chair or seat.
These exercises are not easy, you should not overdo it with the stretching, especially at the beginning, but also later and always stay a little below the maximum possible! After a break, I always allow myself ten or more training sessions in which I slowly approach my maximum stretching range again.
You can use a clock or a counter for the exercises, I now use breaths to determine the duration of the exercise. With slow breathing, that's between ten and twenty breaths for me, depending on whether I want to take it a little easier or a little more hearty.