Seated stretch
Cross leg so ankle is lying over opposite knee. Inhale to prepare. Sitting up tall, exhale and lean forward at the hips so you feel a comfortable stretch in hip and buttock area. Hold 15 to 20 seconds. Relax. Repeat 3 times. Switch sides.
Wrist stretch
Keeping elbow straight, grasp right hand and slowly bend wrist back until gentle stretch is felt. Hold 15 to 20 seconds. Relax. Repeat 3 times. Switch sides.
Seated spine stretch
Sit tall in chair with knees spread apart greater than hip distance. Inhale to prepare. Then exhale and bend forward toward the floor, imagining yourself peeling off the wall one vertebra at a time, contracting your abdominal muscles at the same time. A comfortable stretch should be felt in your lower back. Inhale and hold your stretch. Then, as you exhale, roll back up to your start position and sit up tall.
Seated rotation
With hands behind your head, rotate your body to one side, keeping your abdominals tight. This should be a slow and controlled movement. Return to center. Do 10 on each side. (This position is particularly good if you have had shoulder injuries.)
Chin tucks
Seated upright in chair with feet firmly planted on the floor, pull your head straight back keeping eyes and jaw level. Hold 3 to 5 seconds, repeat 10 to 20 times. This exercise helps to correct the position of forward head posture and reverse the stress of looking down. (This stretch is also very good for relieving the symptoms of some headaches.
