6 min · 9 stretches

All from a chair

6 min · 9 stretches · chair only · gentle

The stretches

1. Chair neck release

   30s

   Hold the seat, drop the opposite ear toward your shoulder.

   Works: Right side of the neck

   Gentler: Let go of the seat and simply tip the head.

2. Chair chest opener

   45s

   Hands behind you on the seat, then lift the chest.

   Works: Chest

   Gentler: Simply draw the shoulder blades together without the hands.

3. Chair side bend, left

   30s

   Left arm overhead, lean gently to the right.

   Works: Left side of the torso

   Gentler: Keep the raised arm bent, hand behind the head.

4. Chair side bend, right

   30s

   Right arm overhead, lean gently to the left.

   Works: Right side of the torso

   Gentler: Keep the raised arm bent, hand behind the head.

5. Chair twist

   40s

   Turn toward the back of the chair and hold.

   Works: Lower back

   Gentler: Turn only as far as your shoulders, and do not use your hands.

6. Chair figure four, left

   40s

   Left ankle on the right knee, then lean forward.

   Works: Left hip and glute

   Gentler: Stay upright and press the left knee gently outward instead.

7. Chair figure four, right

   40s

   Right ankle on the left knee, then lean forward.

   Works: Right hip and glute

   Gentler: Stay upright and press the right knee gently outward instead.

8. Chair ankle flex

   30s

   Straighten one leg and pull the toes back.

   Works: Calf · Backs of the thighs

   Gentler: Keep a soft bend in the knee.

9. Chair forward fold

   45s

   Fold slowly over your knees and let your head hang.

   Works: Lower back · Backs of the thighs

   Gentler: Rest your forearms on your thighs and stop there.