Lead this stretch with your breath.Starting with the cow pose, inhale & arch your back. Exhaling, slowly round your back, tucking your chin towards your chest.
Sit upright.Place your hands behind your head and slowly rotate your trunk to the side as far as you can go (without twisting your hips). Hold for a few seconds and repeat on the opposite side.
Sit up straight.Then fold your upper body over your legs, letting your head and shoulders hang limp.
Sit up tall and straight.Place your ankle on your opposite knee. To deepen the stretch further, lean forward. Hold for 5 breathes and repeat on the opposite side.
Sit straight up, put your left hand behind your back or sit on it. With the right hand, gently pull your head to the right. Hold it for 20-30sec.
Sit on your left hand. Place your right hand on the back of your head and gently draw your head forward and to the right simultaneously. Hold the stretch for 30 seconds.
Stretch your arms in front of you then put one under the other. Bend your elbows & twist your forearms.Hold for 30 seconds.
Sitting at the edge of your chair, straighten your right in front of you, flex your foot, and lean slightly forward.Lean forward & grab your toes. (if you can)Keep the stretch for 15-30 seconds.
Sit upright and place your left ankle on your right thigh. Hold your left knee with both hands, gently pulling it towards you.Twist your torso to the left.
Wrist extension: extend your wrist & using your other hand, gently pull your fingers towards yourselfWrist flexion: flex your wrist so that your palm faces yourself. Again, using your other hand, gently pull back.