Seated camel – press hands into waist/lower back as you lean back
Body lift (chair needs arms) – hands on chair arms, feet planted, lift body off chair
Chair pose – hands extended up and out in front shoulder width apart, lift hips off seat if possible
Seated forward fold – feet planted, knees bent, hands on table or hips, lead w/heart
Seated cow – palms on table, arms bent, then arch back and look up slightly
Seated cat-palms on table, arms extended. Round back and let head curl in toward stomach
Seated calf/hamstring stretch – one leg bent, one straight with toes toward ceiling, bend forward at waist
Seated hip stretch – Ankle on top of opposite knee
Plank-lie face down resting on the forearms, palms in the floor. Push off the floor, raising up onto toes and resting on the elbow.
Forearm stretch – with straight arms pull back of hand toward body
Hamstring stretch – Put one leg in front with toes up to the ceiling, bend at the waist
Inner thigh stretch – Lunge sideways and keep opposite leg straight
Illiotibial stretch – Cross one leg in front of the other. Lean sideways toward the front leg
Quad stretch – Knees together, pull one leg up behind you and hold onto foot
Chest stretch – Interlace hands behind body and straighten arms
Shoulder circles – fingertips on shoulders, bring elbows together and lift in front of you, bring elbows up and separate, then out to the side to return to start position
Shoulder stretch – pull one arm across body at shoulder level. Use other hand to pull arm toward body.
Eagle arms-wrap your arms and hands pressing palms together
Side lean – One hand on hip, reach the other hand straight up in the air and lean towards the other hand
Standing twist – w/ fingers interlaced press palms down with straight arms, turn shoulders to right, then left
Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead
Modified Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead
Triceps stretch – place one hand on back behind neck with elbow extended straight up in the air. Use other hand to push down on elbow
Upper back stretch – Interlace hands in front of body with arms straight out. Tuck head in between arms.