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9 Simple Stretches
On each step in the series remember to:
- Breathe deeply and slowly.
- Stretch to the point of feeling a "release," but not to the point of feeling pain.
- Hold each stretch for 10-30 seconds, or more if it feels good.
- Go slow and be gentle. Over time you'll actually feel greater benefits every day.
- If someone laughs, invite them to join you!!

1. Touch the Sky. Reach your arms up to the sky and as far back as you can safely go. You can try grasping like you're trying to reach the stars.

2. Side Stretch. While standing reach your one arm over head and to the opposite side. You can keep the other hand on your hip or in the air.

3. Touch Your Toes. Take off your shoes if you can. Wiggle your toes. Now bend at the hip and reach for your toes. Bending your knees is OK.

4. Shoulder Opener. Lean your palms against the wall above your head and bending at the hip to stretch out your shoulders and back.

5. Loosen Your Neck. Go slow and gentle with neck stretching. Slowly stretch forward and back, side to side, round in circles, and twist to look over each shoulder. Remember slow and gentle. Only do what feels good.

6. Arm Stretch. Straighten one arm out in front of you. Now with the other arm pull the straight arm toward your opposite shoulder. Go slowly. If you use a computer mouse a lot during the day, this should feel really good. Keep your hands open wide to make this even better.

7. Seated Twist. First sit up straight. Twist in your chair keeping your hips stationary. Twist all the way from lower back all the way up to your head looking over your shoulder.

8. Quad Stretch and Balance. Stand on one leg and stretch out your quadricep muscle by bending your knee and pulling your foot to your buttocks. If you'd like to advance this a bit, bend at the hip to touch your toes while doing this.

9. Hip Opener. Sitting in your chair cross one leg over the other so that ankle rests just above the knee. While doing this lean forward to feel a nice stretch in your hip and buttocks. Repeat with the other leg.