Separate and straighten your fingers until
a stretch is felt, hold for 10 seconds.
Curl your fingers in at the second knuckle
and hold for 10 seconds. Repeat 2-3 times.
NECK - TURNS
From a stable, aligned sitting position
turn your chin towards your left shoulder
to create a stretch on the right side of
Hold for 10 seconds, and stretch each
side 2-3 times.
NECK - HEAD ROLLS
Gently lower ear to shoulder and hold
for 10 seconds. Slowly roll chin to chest
and up to other shoulder and hold for 10
Repeat several times and be careful not
to extend your neck back too far.
SHOULDERS & FOREARMS
Interlace your fingers, and then straighten
your arms out in front of you. Your palms
should be facing away from you during this
Hold for 10 seconds, then repeat 2-3 times.
Raise the head to straighten the neck.
Tuck the chin in and upwards creating a
double chin. This also results in a forward
tilt of the head.
Hold the head forward for 10 seconds and
repeat several times.
SHOULDERS & ARMS
Stretch arm above head, cradle elbow with
hand and gently pull elbow behind the head.
Hold for 10 seconds and repeat several
UPPER BACK & SHOULDERS
Begin by raising the top of your shoulders
towards your ears until you feel tension
in your neck and shoulders.
Hold for 10
seconds, then lower the shoulders slowly
back to resting position. Then roll your
shoulders forwards and backwards.
FEET & ANKLES
Hold onto the chair with hands either
Straighten leg and lift foot a few
centimetres off floor.
Rotate foot and
ankle both ways (point toes up) and extend
(point toes down).
Repeat several times
ARMS & SIDE OF THE
Interlace your fingers, with your palm
facing outwards. Raise your arms over your
head and feel the stretch in your arms
and rib cage.
Hold for 10 seconds, and
repeat 2-3 times.
BACK OF LEGS
Place heel of the leg being stretched
on a chair or bench that is at knee height
(can also be performed with the heel on
the floor). Keep stretched leg as straight
as possible and lean forwards from the
Make sure hips are kept facing forward
and do not hunch your back or slouch
Hold and repeat for each leg.
FRONT OF LEGS
Clasp your foot behind your body with
opposite hand, holding on to solid surface
Pull your foot upwards, and
gently push the knee backward until you
feel a gentle stretch in the front of
your bent leg.
Repeat several times with each
Begin by pointing both feet forwards with
the legs spaced apart.
Keep the back knee
straight and gently push hips forward
while keeping the back heel flat on the