STRETCHING EXERCISES WHILE SEATED
Hold each stretch for 10–15 seconds. Do each stretch twice. Breathe normally while holding the stretch.
CHEST STRETCH Clasp your arms behind, pull the shoulders back. Retain the clasp and lift your arms up slowly until you feel the stretch. Breathe in as you hold the position, then release.
BACK STRETCH Clasp your arms in front of you and curl your spine slightly. Feel the stretch down the middle of your back, then release.
NECK STRETCH Turn your head to the right side and then to the left.
SHOULDER ROLLS Rotate your shoulders forward a few times and then in the reverse direction.
ARM AND SPINE STRETCH Extend both arms straight above your head, clasp your hands and stretch your spine and arms.
FIST MOVEMENTS Roll your fists into tight balls, then release. Do this five times.
FEET ROTATION Rotate your feet five times each, clockwise and then anti-clockwise.