Lying face down, with your hands palm-down near your shoulders, gently lift your head and shoulders until you are facing the wall in front of you. Don't push up with your arms - instead, use your upper back strength. Check your neck: does this feel OK? If not, stop immediately. If your neck feels OK, hold this position while you breathe deeply for a few breaths. See if you can feel the movement of your breath against the floor. Optional: Stretch your arms out in front of you, making a V. Then bring your arms back, elbows near waist, making a W.
Start by doing a Baby Cobra, then use your arms to push up further. (If you have wrist issues, use your forearms.) Keep your shoulders down, away from your ears. Keep breathing! This is a diaphragm-stretching exercise. As you inhale, feel the expansion of your torso against the floor. Deep breathing here is far more important than how high you bend.