Stand tall with good posture. Raise your right shoulder towards your right ear, take it backwards, down and then up again with a smooth rhythm. Perform this shoulder circling movement eight times and then repeat with the other shoulder. Breathe easily throughout
2.Arm CirclesStand tall with good posture. Lift one arm forward then take it backwards in a continuous circling motion, keeping your spine long throughout. Perform this arm circling movement eight times, before repeating with the other arm. Avoid the tendency to arch your spin whilst carrying out the circling movement. Breathe easily throughout.
3.Side BendsStand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent and hands resting on hips. Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards. Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre.
4.Trunk TwistsStand tall with good posture. Have your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips. Keeping your spine long and your hips facing forward, turn smoothly and slowly round to one side, then the other. Repeat the sequence sixteen times, breathing easily throughout the movement.
5.Half SquatStand tall with good posture holding your hands out in front of you for balance. Now bend at the knees until your thighs are parallel with the floor. Keep your back long throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. Once at your lowest point, fully straighten your legs to return to your starting position. Repeat the exercise sixteen times with a smooth, controlled rhythm. Breathe in as you descend, and out as you rise.
6.Standing Calf StretchStand tall with one leg in front of the other, hands flat and at shoulder height against a wall or suitable immovable object. Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. Keep your hips facing the wall. You will feel the stretch in the calf of the rear leg. Repeat on the other side. Breathe easily throughout the exercise. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.
7.Lower Calf StretchPosition yourself as for the standing calf stretch exercise. This time, however, flex the knee of the rear leg, whilst still keeping the heel pressed firmly on to the floor. The sensation of stretch should now be experienced lower down in the calf. Repeat on the other side, breathing easily throughout. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.
8.Seated Hamstring and Groin StretchSit tall with both legs fully outstretched. Flex your right knee so that the right foot rests comfortably along your left inner thigh, with the right knee as close as possible to the floor. Keeping your spine long and your shoulders down away from your ears, hinge forwards from the hips to reach towards your flexed left foot. Go as far forward as possible, then relax your spine to reach even further forward, holding this stretch position. You will feel the stretch along the back of the outstretched leg, and along the inside and rear of the flexed leg. Repeat with the other leg, breathing easily throughout. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.
9.Lying Hamstring StretchLie flat on the floor with your knees flexed to approximately ninety degrees Raise your left leg, grasping it loosely behind the thigh with both hands. Now ease this leg as close to your chest as possible. You will feel the stretch along the back of the flexed thigh. Repeat with the other leg. Breathe easily throughout. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.
10.Lying Quadriceps StretchLie face down on the floor, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks, easing it closer to them with your right hand. You will feel the stretch along the front of the thigh. Repeat on the other side, breathing easily throughout the exercise. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.