I hope to stick with this for a 6-8 weeks before I change it. I take turns doing 1, then 2. Since I only make it to the gym 3 times a week, I'll get to do one of them twice a week. I do 2 sets of 15 reps.
Neck bends (while on your back)
Hip Adduction (in)
Hip Abduction (out)
3 way shoulder