- one arm towards ceiling, inhale 4 secs
- bring arms down, exhale for 8 secs, release
- other side
Chest Shoulder blade squeeze
- sit on both hands
- inhale for 4 secs
- exhale for 8 secs as you squeeze shoulder blades together, release
Upper back
- place one hand on the opposite shoulder
- use other hand to stretch the other arm, by stretching from the elbow towards the body
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- other side
Caution -No Force
Lower body side stretch
- hands on thighs
- drop one shoulder forward and down
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- other side
Caution -No Force
Hand/arm
- holding arms upright, elbows bent, hands straight and flat, circle wrists as if you were putting a
light bulb in (20 seconds)
putting a light bulb in (20 seconds) straight and flat, circle wrists as if you were
Wrist -use one hand to stretch the other hand back
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- gently stretch further, release
- other side
Caution -No Force
Back/Spinal Stretch
- Turn -one arm behind back, other arm rests on the side of opposite thigh
- as you do this, allow upper torso to stretch in this direction
- inhale 4 secs and as you exhale for 8 secs, gently stretch further towards the back of the chair,
release
- gently stretch further
- other side
Caution -No Force
Curl and Arch
- curl forward
- inhale 4 secs and as you exhale for 8 secs, gently curl forward, release
- arch back
- 4 times
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Shoulders Roll
- inhale for 4 as you bring shoulders up
- exhale for 8 as you bring shoulders back and down
Shoulders Up/down
- inhale 4 secs up, slowly
- exhale out 8 secs down, slowly
Neck
- head forward on an angle - press chin in
- inhale 4 secs and as you exhale for 8 secs, gently stretch further release
- other side
- Caution -No Force, only your head bends forward, not the body
Neck Centre -press chin in
- bend head down
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- Caution -No Force, only your head bends forward, not the body
Neck Side -head to shoulder
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- other side
- Caution -No Force
Neck Roll -roll neck from side to side gently
Glut Stretch
- lift knee to opposite side, use opposite arm/hand to increase stretch
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- other side
- Caution -No Force
Hamstring
- put one leg forward straight
- rest one elbow on bent leg
- lean upper body forward, reaching with chest, not head
- inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
- other side
- Caution -No Force
Feet
- heels on the ground, tap toes (10 times)
- toes on ground tap heels (10 times)
Calf
- flex foot up, hold 4 secs
- extend foot down, hold 4 secs
- 4 times
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