Seated stretches

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Right, moving to the

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shoulder and the upper back.

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So the first one, you take your arm

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across the body,

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support the weight of the elbow

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with your hand,

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and then a gentle stretch.

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Keep your neck and jaw relaxed.

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Then over to the other side,

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so arm across the body,

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support the weight of the elbow

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and a gentle stretch,

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and then coming back to the middle.

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Imagine there’s are tiny little bear

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sitting on your lap,

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wrap your arms right around,

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relax your neck and shoulders.

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Feel the stretch

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between your shoulder blades.

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Keep breathing,

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keep your neck and jaw relaxed.

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And then coming back up into sitting,

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you straighten up and you turn your arms

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outwards to stretch out

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the front of the chase.

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Keep breathing, five,

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four, three, two, one.

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So moving on to

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stretching out the lower back.

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So relax down to one

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side,

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keep the neck and shoulders relaxed,

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only move as far as

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is comfortable for you.

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Keep breathing,

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and then slowly back up

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and over to the other side

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may find that one

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side is tighter than the other, only

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go as far as is comfortable

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back to the middle

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and then relaxing forward.

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Move your hips forward, then

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slide your hands down the shins,

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trying to get to a position

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where you can relax as much as possible,

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and then slowly back up.

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Then we stretch out the back of the legs,

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strengthening the side that

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you're stretching

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and leaning forward from the hips,

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keeping your back

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relaxed, and shoulders relaxed.

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Back to the middle,

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and then repeating that

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on the other side, your stretching goes

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in front of you,

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lean forward from the hips, relax

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your shoulders and your neck,

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and back up.

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So lastly, stretching

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the front of the thigh.

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Just bend the knee as far as it will go.

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You may not feel a stretch with this one,

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but it's good to keep the range

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back to the middle,

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repeating with the other side,

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bending the knee as far as it will

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go, back to the middle.

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And then we're stretching up the calves.

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You straighten

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the side that you're stretching

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and lift the foot up towards your nose,

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keep your back and shoulders relaxed.

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Back to

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the middle,

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and then repeating it with the other leg,

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straight leg, pull your feet up

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towards your nose, back and shoulders

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remain relaxed,

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back to the middle.

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Sitting on a firm

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armchair, towards the front

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half of the chair,

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have your

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feet hip-width apart

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and feet under your knees,

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sitting up nice and tall.

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Keep breathing,

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and then we start from the top.

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Head forward,

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just to the first point

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where it starts stretching,

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keep breathing.

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And then back to the middle,

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and then keeping nice and tall, but

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relax, turn your head towards one side

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- to the first point where it stretches.

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Keep breathing.

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Keep your shoulders relaxed.

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And then over to the other side.

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Five, four

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three, two, one, back to the middle.

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And then a bit of a combination stretch,

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you first take your ear sideways

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and then forward.

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Holding that stretch for five,

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four, three, two, one.

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Back to the middle,

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and then over to the other side.

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Keeping your face relaxed,

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shoulders relaxed, jaw relaxed,

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and back to the middle.