Sitting with your legs stretched out in front of you, roll your shoulders back and straighten your spine. Place your hands on either side of your body with palms flat on the floor. Slowly turn your upper body to the left, making sure that you also turn your head and neck. Bring your right hand across your body and place your left hand behind you. Hold for 20 seconds. Return to the centre and repeat on the other side.
Standing with your feet slightly wider than hip-width apart, lean forward and reach for your ankles. Grasp your right calf or ankle. Hold for 20 seconds. Repeat on the left.
Standing with your feet hip-width apart, place your right arm across your stomach and lean to the right, with your left arm above your head. Hold for 30 seconds. Repeat on other side.
Standing with your feet together, slowly lean forward, bringing your upper body towards your knees. Grasp your knees and hold for 20 seconds. Release and repeat four times.
Sitting with your legs stretched out in front of you, roll your shoulders back and straighten your spine. Breathe in. On the out breath, slowly bend forward, reaching your arms behind your calf muscles. Breathe in. On the out breath, try to stretch further, aiming to grab hold of your feet.
Hold for 20 seconds. Release and repeat twice.
Lying on the floor, with your toes towards the ceiling, place your hands behind your head. Raise your head, neck and shoulders. Hold for five seconds and release. Repeat three times.