Turn your head to look over your shoulder. Hold three seconds. Return to the center, and then turn to look over your other shoulder. Hold three seconds. Repeat.
Step 1: Lift both shoulders up; move them forward, then down and back in a circling motion.
Step 2: Lift both shoulders up; move them backward, then down and forward in a circling motion.
Bend your elbows and hold them in to your sides. Your forearms should be parallel to the floor. Slowly turn forearms and palms to face the ceiling. Hold three seconds and then turn palms slowly toward the floor.
If sitting, rest hands and forearms on thighs, table or arms of chair. If standing, bend your elbows and hold hands in front of you, palms down. Lift palms and fingers, keeping forearms flat. Hold three seconds. Relax.
(A) With hands open and fingers relaxed, reach thumb across your palm and try to touch the base of your little finger. Hold three seconds. Stretch thumb back out to the other side as far as possible.
(B) Make a loose fist by curling all your fingers into your palm. Keep your thumb out. Hold for three seconds. Then stretch your fingers to straighten them.
Sit or stand as straight as possible. Reach up and place your hands on the back of your head. (If you cannot reach your head, place your arms in a "muscle man" position with elbows bent in a right angle and upper arm at shoulder level.) Take a deep breath in. As you breathe out, bring your elbows together in front of you. Slowly move elbows apart as you breathe in.
Face the back of the chair and rest your hands on it. Rise and stand on your toes. Hold three seconds, then return to the flat position. Try to keep your knees straight (but not locked). Now stand on your heels, raising your toes and front part of your foot off the ground. NOTE: You can do this exercise one foot at a time.
Precaution: If you have had recent ankle surgery, check with your surgeon before doing this exercise.
Hold lightly to the back of a chair. Bend the knee of the leg you are not stretching so that it almost touches the chair. Put your other leg behind you, keeping both feet flat on the floor. Lean forward gently, keeping your back knee straight.
Precaution: Stop if this exercise increases your back pain.