Sit in a chair with your feet flat on the floor. Stand without using your hands. Slowly squat, barely touching your butt to the chair, then stand again. Repeat 10 times.
Stand with your legs apart, toes pointing forwards. Bend at the waist, with your back flat, and stretch your fingers towards your toes. Hold for four slow breaths. Return to an upright position. Repeat one to three times.
Sit in a chair with your feet flat on the floor. Bend forwards slightly, keeping your back straight, and let your arms hang. Make fists and slowly draw elbows up and back, squeezing your shoulder blades together. Repeat 15 times.
Staying seated, bend forwards slightly, dropping your chin and rounding your back and shoulders. Lace fingers together in front of your knees, palms facing you. Hold for four slow breaths. Return to an upright position. Repeat three times.
Standing 30cm away from the wall, place your palms on the wall in front of you, slightly below and wider than your shoulders. Bend your arms, then push back out. Repeat 15 times.
Stand straight, your arms stretched out on either side, palms facing forwards. Squeeze your shoulder blades together to open up your chest. Hold for four slow breaths. Repeat three times.