Pull one leg to your chest, grasp with both hands and hold for a count of five. Repeat with the opposite leg.
Place your feet apart on the floor. Bend over and touch your right hand to your left foot, with your left arm extended up. Repeat with the opposite arm.Repeat with the opposite leg.
Bend down between your knees as far as you can. Return to the upright position and relax.
Grasp your hands behind your neck and press your elbows back as far as you can. Return to starting position, then drop your arms and relax. Repeat.
Middle-Upper Back Stretch
Raise your right arm and grasp it below the elbow with your left hand. Gently pull your right elbow toward your left shoulder as you feel for the stretch. Hold for five seconds. Do both sides.
Interlace your fingers. Lift your arms over your head, keeping your elbows straight. Press your arms backward as far as you can. Then slowly lean to the left, and then to the right, until you can feel the stretching.
With palms down, spread your fingers apart as far as you can.
Hold for the count of five.
Slowly roll your shoulders forward five times in circular mothing, using your full range of motion. Then roll your shoulders backward five times with the same circular motion.
Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, then turn it to the right.
Bring your legs straight out in front of your body, and then hold them in that position for five seconds. Make sure you are sitting up straight. Relax. Repeat.
*If your desk chair has wheels, exercise caution!