1 ARM SHAKES Image goes Here
Sitting upright, drop shoulders into a relaxed position. Let arms hand loosely. Gently shake wrists and arms for the count of 5. Repeat 3 times.
2 WRIST TURNS Image goes Here
Sitting upright with arms hanging loosely, turn hands around one way until a gentle stretching is felt. Hold that position for the count of 5. Repeat 3 times in each direction.
3 FINGER SPREAD Image goes Here
Rest forearms on desk top or thighs. Stretch fingers apart and as if trying to make them longer. Hold stretched for 3 counts then relax hand for the count of 5. Repeat 3 times.
4 FORWARD LEAN Image goes Here
Rest elbows on the thighs near the knees. Let hands hang loosely. Relax shoulders. Breath deeply in the base of the lungs. Stay relaxed in this position for 6 - 8 breaths.
5 HEAD TURNS Image goes Here
With slight chin tuck, turn head to one side then to the other. Hold for the count of 5 at the end of each turn. Repeat 5 times in each direction.
6 FORWARD AND BACK Image goes Here
Sitting upright with slight chin tuck, put hands on head with elbows forward. Bend head forward and allow the weight of the hands to add a little stretch. Take hands off head and tip head backwards as far as possible. Hold for the count of 5 at the end of each movement. Repeat 5 times in each direction.
7 SHOULDER CIRCLES Image goes Here
Sitting upright, hang arms by sides. Roll shoulders in a backward direction. Repeat 10 times.
8 CHIN TUCKS Image goes Here
Sitting upright, looking straight ahead. Without looking down, glide chin backwards to make a double chin. Hold for the count of 5. Repeat 5 times.
9 SIDE STRETCH AND HEAD TURN Image goes Here
Sitting upright, chin tucked in, turn head quarter turn to one side. Place the hand on that side on crown of head, hold seat with other hand. Bend head forward until a stretch is felt at the top of the shoulder blade. Hold for the count of 5. Repeat 5 times each side.
10 SIDE STRETCH Image goes Here
Sitting upright, hold onto the seat with one hand. Place other hand on top of head and gently tip head over to this side. Hold for the count of 5. Repeat 5 times each side.
11 FLEXOR STRETCH Image goes Here
Hold one arm straight out in front, palm up. Hold the front of the fingers with the other hand. Keeping fingers straight, bend the wrist back until a definite gentle stretch is felt in the forearm and wrist. Hold for 10 counts then relax stretch. Repeat 3 times.
12 EXTENSOR STRETCH Image goes Here
Rest one elbow on desk top with the thumb of this hand near your nose. Resting the other hand on the first hand, bend the first hand forward until a definite gentle stretch is felt over the back of the wrist. Hold for 10 counts then relax. Repeat 3 times.
13 BACKWARD STRETCH Image goes Here
Sitting upright with good lower back support, clasp hands together with arms straight above head. Keeping arms straight take them backwards to stretch shoulders and upper back. Hold in stretched position for 5 counts. Repeat 5 times.
14 BACK BENDING Image goes Here
Standing with feet at shoulder width. Place hands on hips with fingers facing the centre of the back to support the lower spine. Bend backwards as far as possible. Hold this position for 10 counts. Repeat 5 times.
15 SHOULDER BRACING Image goes Here
Standing, clasp hands behind back. Brace shoulders back so that the shoulder blades move together. Hold at the limit of movement for 5 counts. Repeat 5 times.
Note: If you have had previous injuries, see your medical professional for exercises and stretching that is designed specifically for you.