Neck Stretch Sit or stand comfortably and gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then switch sides. Repeat as needed to release tension in your neck and shoulders.
Shoulder Roll Sit or stand with your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion for 10-15 seconds, then reverse the direction. This can help release tension in your shoulders and upper back.
Upper Back Stretch Sit or stand with your arms crossed over your chest. Gently rotate your upper body to one side, holding for 15-30 seconds, then switch sides. This stretch can help release tension in your upper back and improve flexibility.
Forward Bend Stand with your feet hip-width apart and slowly bend forward from your hips, reaching towards the floor. Let your head and arms hang loose. Hold for 15-30 seconds to stretch your hamstrings and lower back.
Seated Spinal Twist Sit on the floor with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite knee.
Child's Pose Kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and stretch your arms forward, lowering your chest towards the floor. Hold for 30 seconds to stretch your back and shoulders.
Legs Up the Wall Lie on your back with your buttocks close to a wall. Extend your legs up the wall, resting them against it. Relax your arms at your sides and breathe deeply for 1-2 minutes to promote relaxation and reduce stress.