Foot pumps (foot motion is in three stages)

1. Start with both heels on the floor and point feet upwards as high as you can.

2. Put both feet flat on the floor. Lift heels high, keeping the balls of the feet on the floor.

3. Repeat these three stages in a continuous motion and at 30-second intervals.

Ankle circles Lift feet. Draw a circle with toes, moving one foot clockwise and the other counterclockwise at the same time. Reverse circles. Rotate in each direction for 15 seconds. Repeat if desired.

Knee lifts Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

Neck roll With shoulders relaxed, drop your ear to your shoulder and gently roll your neck forward and back, holding each position for about five seconds. Repeat five times.

Knee to chest Bend forward slightly. Clasp hands around left knee and hug it to your chest. Hold for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.

Forward flex With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs towards your ankles. Hold for 15 seconds and slowly sit back up.

Shoulder roll Hunch shoulders forwards then upwards, backwards and downwards in a gentle circular motion.