Targeted activation and strength for upper, mid and lower traps, rhomboids, rotator cuff muscles. Incorporate these throughout your work day to combat "desk posture" and decrease risk of upper back and neck pain.
Try 3 sets of 15 seconds in each position, without resting in between, to begin with. Increase time in each position by 5 seconds every 2-3 days. To make it really challenging, hold small weights or household objects in hands.