A: Tilt the head slowly to the right (right ear to right shoulder).
Repeat this exercise on the left side.
B: Rotate the head slowly toward the right shoulder.
Repeat this exercise by rotating it to left shoulder as well.
C: Slowly tilt head down and stretch.
Shoulders & Arms:
A: Shoulder rotation
Slowly roll shoulders backward in circular motion.
Repeat the shoulder rolling in forward circular motion as well.
B: Shoulder shrugging
Raise the shoulders until its top reaches close to ears.
C: Back reach
Interlace your fingers behind the head.
Bring the elbows inward slowly, towards each other.
D: Forward shoulder stretch
Place left arm in front of body, and try pull left elbow gently towards body with the right hand.
Repeat this stretch for right shoulder as well
E: Backward shoulder stretch
Lift left arm and place it behind head with left elbow angled at 90°.
Now, gently pull the left elbow with right hand behind head.
Repeat this stretch for right shoulder as well.
Hands & Wrists:
A: Put right arm straight with flexed elbow, and bend the wrist upward until you feel a slight stretch.
B: Bring wrist to resting position, and bend it down until you feel stretch in opposite side.
C: Slowly rotate your palm clockwise and anticlockwise.
Repeat exercise with right wrist.
D: Spread all the fingers of left hand far apart, and hold for a while.
Repeat this stretch for right hand as well.
E: Make a fist with the left hand and slowly straighten fingers into a hook position and hold. Repeat exercise with right hand.
A: Back extension: Place both hand on your seat pan and bend backward slowly bend backward so that you feel stretch in back.
B: Twist and turn: While sitting on chair, twist your upper body using the chair to pull yourself into more of a twist.
C: Reach: Lift both arms upwards, and hold position while you are sitting or standing.
A: Pump foot up and down: Flex your feet up and then pull them down.
Make sure that your ankles are fully flexed in both directions.
B: Ankle rotation: While sitting on chair, twist your upper body using the chair to pull yourself into more of a twist.