Start by lying on your back with your legs extended horizontally across the bed. Maneuver your body so that the upper back and shoulder rest along the top of the bed. Your head, neck and arms can gently release to stretch down along the side of the bed. Reach with the arms and hands to elongate through the spine, and then allow the neck to slightly elongate through the shoulders so that the head becomes heavy. Hold this position for 20-30 seconds. To exit the stretch safely, tuck your chin into the chest and then use your arms to shift the body completely back onto the bed.