All from a chair

The stretches

1. Chair neck release

   30s

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

   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.

   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.

   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.

   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.

   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.

   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.

   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.

   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.

   Lower back · Backs of the thighs

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