Stand tall and slowly rotate your neck in a circular motion clockwise for 10 seconds, then reverse direction.
Roll your shoulders forward in a circular motion for 10 seconds, then reverse the direction for another 10 seconds.
Swing your arms forward and backward gently to loosen the shoulder joints for 30 seconds.
Stand with feet shoulder-width apart and twist your torso side to side, keeping hips stable, for 30 seconds.
Reach down toward your toes while keeping your legs straight to stretch your hamstrings for 20 seconds.
Place hands on hips and rotate your hips in a circular motion clockwise for 10 seconds, then reverse.
Step forward into a lunge and twist your torso toward the front leg, hold for 10 seconds each side.
Stand facing a wall, place one foot back and press the heel down to stretch the calf for 15 seconds each leg.
Lift one foot off the ground and rotate the ankle in circles clockwise for 10 seconds, then reverse; repeat on other foot.
Sit or stand comfortably and take deep breaths in through the nose and out through the mouth for 1 minute.
