1. Wellness Stretching - Recommended to stretch all major muscle groups (demonstrated below) at least 4 hourly to help improve flexibility, reduce muscle fatigue, increase blood flow and stimulate muscle alertness. It is advisable to have hourly micro breaks in between to relax tired muscles and reduce muscle fatigue. Please visit the Mayo Clinic at for video stretching demo.
Important Note: Stretch slowly without bouncing and only to a comfortable point where you feel slight tension. Discontinue stretch routine if pain is felt.
1. Hold index finger 8” from face at eye
level and focus on finger for 5 seconds.
Then focus on a point across the room for
5 seconds. Repeat 5 times.
2. Hold left wrist with right hand behind back. While dropping left shoulder down, bend head to right until stretch is felt. Hold seconds. Repeat on other side.
3. Stand with hands down by sides, palms facing thighs. Rotate hands towards back, hold for seconds. Bring hands back to starting position, rotate forward and hold for seconds.
4. With arms in front of body and palms toward body, push arms out spreading shoulder blades apart. Reach more to one side than the other. Reach higher with one arm and then the other. Hold for seconds.
5. Place hands behind head with fingertips touching. Push elbows back and chest forward while squeezing shoulder blades together. Hold for seconds.

2. 6. Sit forward in your chair so that there’s a little room between your back and the back of the chair. Face forward and cross your right leg over your left. Put your left hand on your right knee, and gently pull knee toward your left side while slowly turning your head and shoulders to the right. Keep turning until you see the wall behind your right shoulder. Hold for 10 to 12 seconds. Relax and repeat on the other side.
7. Sit or stand upright with feet hip width apart and parallel to one another, right arm at shoulder height, with the right hand facing towards the left shoulder. Grasp right arm above the elbow with the left hand and gently pull the right arm towards the chest with the left hand. Stretch as far as is comfortable and hold. Repeat with the opposite arm.
8. Stand in the upright position feet parallel and shoulder width apart while holding on to a wall for balance. Bend the left leg and grasp the left ankle with the left hand to pull the right heel towards the gluteal. Always keep the thighs parallel to one another. Bend the standing leg slightly to relieve some pressure on the knee. Repeat with the opposite leg.
9. Place leg forward with knee straight. Keep back knee bent. Support hands on thighs. Keep back straight and bend forward at hips and in the lower back. Do not arch back. Keep natural curve in back. Repeat on other leg.
10. Stand with your feet hip-width apart. Head up, chest lifted, and stomach muscles contracted. Take a big step back with your right leg, press your heel to the ground, keeping your legs straight (but don’t "lock" your knee). Hold for seconds. Repeat with the left leg.
11. In a seated position, put your right ankle on left thigh. Use your right hand to stabilize above the right ankle while you rotate the right foot with the left hand. Circle several times, holding in directions that feel most tight.