Full Body Strech
Duration : 20 sec
Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise
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Standing Side Bend
Duration : 20sec
Stand with your feet shoulder width apart . Put your left hand behind your head and your right hand at your side. Bend your body to your right side and lower your right hand towards the floor. Pause for one second and return to the starting position. Switch sides and repeat the exercise.
Chest Stretch
Duration : 30sec
Find a doorway, take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds . Then slowly come out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.
Triceps Stretch
Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds . Switch arms and repeat the exercise.
Spine Lumbar Twist Stretch
Duration : 20sec
Lie on your back with your legs extended. Lift your left leg up and use your right hand to pull your left knee to the right, but keep your other arm extended to the side on the floor. Hold this position for a few seconds. Switch leg and repeat the exercise.
Kneeling Lunge Stretch
Duration : 30sec
Start in a push-up position. Bring your left knee forward and drop your right knee on the floor. Raise your upper body and put your hands on your waist. Then push your hips forward while keeping your upper body straight. Please make sure your front knee won't go over your toes. Hold this position for a few seconds . Switch the side and repeat the exercise.
Calf Stretch
Duration : 30sec
Stand one big step away in front of a wall. Step forward with your right foot and push the wall with your hands. Please make sure your left leg is fully extended and you can feel your left calf stretching. Hold this position for a few seconds . Switch leg and repeat the exercise.
Seated Butterfly Stretch
Sit on the floor with your feet together, and grab your toes. Open your knees to the sides, and press your knees down as much as possible.
Cobra Stretch
Duration : 30sec
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds.
Child's Pose
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position, Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.