⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Reach your arms up above your head and with your palms facing the ceiling interlink your fingers.

⚬ Lift your arms up, but relax your
shoulders.

⚬ Stand with your feet shoulder-width apart.

⚬ Place your hands on your lower back with your fingers pointing towards the floor.

⚬ While looking forward or slightly down, slowly lean back.

⚬ Push your hips forward and push your elbows together.

⚬ Stand with your feet shoulder-width apart.

⚬ Reach your arms up above your head and with your palms facing the ceiling interlink your fingers.

⚬ Slowly lean to one side aiming not to tip
forwards or backward.

⚬ To increase the stretch try bending further to the side.

⚬ Repeat on the other side.

⚬ Start in a standing position.

⚬ Take a wide step to the side with both your feet facing forward.

⚬ Turn your right foot 90 degrees so that it is facing away from your right-hand side and turn your left foot in 45 degrees.

⚬ Raise your arms up to shoulder height.

⚬ Tip your upper body to the right and lightly rest your right hand on your right leg.

⚬ You can either reach your left arm straight up or reach it over by your left ear to increase the stretch.

⚬ Repeat on the other side.

⚬ Start in a standing position with a slight bend in your knees.

⚬ Drop your head down, lean forward slightly allowing your arms to dangle.

⚬ Slowly roll down by letting your upper back, then mid back round.

⚬ Slowly roll back up.

⚬ Take caution with this stretch if you have lower back problems.

⚬ Start on your hands and knees.

⚬ As you inhale, lift your head and hips, allowing the mid-back to dip (your belly dropping slightly towards the floor).

⚬ As you exhale, tuck the chin in and the hips under, allowing the back to round (your back slightly bending towards the ceiling).

⚬ Repeat several times.

⚬ Start on your hands and knees.

⚬ Keep your knees directly under your hips.

⚬ Slowly walk your hands forwards allowing your head and chest to lower towards the floor.

⚬ When returning to the start position, tighten your abdomen and slowly walk your hands backwards.

⚬ Starting on your hands and knees, sit back on your heels.

⚬ Straighten your arms and reach your hands in front of you.

⚬ Spread your fingers and press down.

⚬ Pull back, away from your hands, to increase the stretch.

⚬ Starting on your hands and knees, sit back on your heels.

⚬ Straighten your arms and reach your hands in front of you.

⚬ Bring your hands close together and hook your thumbs together.

⚬ Spread your fingers and press down.

⚬ Pull back, away from your hands, to increase the stretch.

⚬ Starting on your hands and knees, sit back on your heels with your hands stretched out together in front of you.

⚬ Walk your hands over to the right (about 45degrees).

⚬ Keep your palms pressed to the floor.

⚬ Walk your hands back to the center then over to the left and keep your palms pressed to the floor.

⚬ Starting on your hands and knees, sit back on your heels with your hands stretched out in front of you.

⚬ Rest your forehead on the floor and bring your arms to the side so they are relaxed next to your legs.

⚬ If your forehead does not reach the floor place something under it like a rolled-up towel or cushion.

⚬ Start in a seated position on the floor with your legs out straight in front of you.

⚬ Bend your left leg and step it over your right resting your left foot on the floor next to the right leg.

⚬ Wrap your right arm around your left  leg and hug your leg into
your body.

⚬ Place your left hand/finger onto the floor behind your back and gently rotate your torso to the left.

⚬ Repeat on the other side.

⚬ Start lying on your back.

⚬ Bend both of your legs, resting your
feet flat on the floor.

⚬ Stretch your arms out next to you at shoulder height keep your palms facing the sky.

⚬ Lower both legs down to the floor on your left-hand side and relax allowing the weight of your legs to gently twist your torso.

⚬ Repeat on the other side.

⚬ Start lying on your back.

⚬ Loop a towel or strap around your
right foot.

⚬ Hold onto both parts of the towel or strap with your left hand and slowly pull your right leg across your body to the left-hand side.

⚬ Repeat on the other side.