Straighten your fingers until you feel a stretch. Hold for 10 seconds. Next, bend the end and middle knuckles of your fingers. Hold 10-30 seconds.
Upper back stretch
Reach behind your head and place one hand on your upper back. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Hold for 10-30 seconds. And then stretch using the other arm.
Arm and shoulder stretch
Lace your fingers together and turn your palms facing out. Straighten your arms in front of you. Hold for 10-30 seconds.
Lace your fingers together behind your head, bringing your elbows back as far as possible. Inhale deeply and lean back until you feel your muscles stretching. Hold for 10-30 seconds.
Side neck stretch
Tilt your head toward one side, gently pushing your ear toward your shoulder. Hold for 10-30 seconds. Then same on the other side.
Slowly turn your head and look to one side until your chin is parallel with your shoulder. Hold for three seconds. And the other side.
Keeping your back straight, pull your chin toward your chest until you feel a stretch along the back of your neck. Hold for 10-15 seconds.
Slowly bring your shoulders up toward your ears. Hold for three seconds, then roll your shoulders back and down.
Lower back stretch
Sit forward in your chair and cross your right leg over your left. Put your left hand on your right knee and gently pull toward your left side. Slowly turn your head and shoulders to the right. Keep turning until you see the wall behind your right shoulder. Hold for 10-30 seconds. And then the other side.