Shoulder roll
Step 1: Stand on the mat with your feet shoulder-width apart.
Step 2: Relax your shoulders and let your arms hang loose.
Step 3: Slowly rotate your shoulders back and forward in a circular motion.
Step 4: Repeat the exercise 10 times in each direction.
Bracelet
Step 1: Stand on the mat with your feet shoulder-width apart.
Step 2: Stretch your arms out to the sides, shoulder level.
Step 3: Draw small circles using your arm, gradually increasing the size of each circle.
Step 4: Repeat 10 times in each direction.
Cross body stretch
Step 1: Stand up straight, feet shoulder-width apart.
Step 2: Reach one arm across your body as if you were trying to touch the opposite shoulder blade.
Step 3: Use your other hand to pull your arm closer to your body.
Step 4: Hold for 15 - 30 seconds then switch hands.
Doorway stretch
Step 1: Stand facing the door and raise one arm out to the side at shoulder level.
Step 2: Place your hands on the door frame, palms facing forward.
Step 3: Step forward until you feel a slight stretch in the front of your shoulders.
Step 4: Hold for 15 - 30 seconds then switch hands.
Neck roll
Step 1: Sit on the mat, keeping your back straight.
Step 2: Tilt your head to one side and bring your ear close to your shoulder.
Step 3: Hold for 15 - 30 seconds, repeat on the opposite side.
Step 4: Slowly move your head in a circular motion, then in the opposite direction.
Baby Pose
Step 1: Kneel on the floor or mat, knees hip-width apart and big toes touching.
Step 2: Sit down on your heels, bend forward and place your forehead on the ground.
Step 3: Stretch your arms out in front or beside your body.
Step 4: Hold this position until you feel comfortable.
