CHAIR EXERCISES 1. REACHING UP Lift both arms up, reaching overhead as you breathe in.

Bring both arms down as you breathe out. Relax arms down. (3 repetitions)

2. SHOULDER CIRCLES Roll your shoulders forward in a circling motion. Roll your shoulders backward in a circling motion. Stop and relax. (5 repetitions) (5 repetitions)

3. SQUEEZE SHOULDERS TO EARS Lift your shoulders up to ears while you breathe in. Hold position. ( for 3 seconds) Drop your shoulders while you breathe out, pressing your shoulders down. Hold position. ( for 3 seconds) (3 repetitions)

4. HEAD ROLL AND NECK STRETCH Hold your shoulders pressing down, drop your right ear to the side, trying to get close to your shoulder. Hold position. (*)Then slowly roll your chin down & forward, then keep rolling to left side. Now your left ear is trying to get close to your shoulder. Hold position. Then slowly roll your chin down & forward, then keep rolling to your right side. Hold position.(*) (2 repetitions) (After last repetition) Bring your head up, centered & relax. Take deep, easy breaths.

5. ALTERNATE KNEE LIFTS Lift your right leg up, lifting your knee towards your chest, while raising both arms in front of you. Then put your leg down while lowering arms. Now lift your left leg up, lifting your knee towards your chest, while raising both arms in front of you. Then put your leg down while lowering arms. (5 repetitions)

6. TREE POSE Put your right heel over your left knee. Then sit up straight and put your arms out to your sides. Breathe in and out a few times. Put your right leg down and now put your left heel over your right knee. Then sit up straight with your arms out to your sides. Breathe in and out a few times. Put your left leg down. Gently shake both legs, and relax. ( 1 repetition)

7. LEG EXTENSIONS Extend your right leg out and put your arms out in front of you, and hold position. Bring your leg down. Extend your left leg out with your arms out in front of you, and hold position. Bring your leg down. (5 repetitions)

8. CHEST EXPANSION

Open your arms to both sides real wide, while pointing thumbs up, and breathe in. Hold position while pushing your chest forward and breathe in. Next, turn your palms down while slowly pushing forward with your chest, breathe out and lean forward some more. (*) Bring your arms down. Slowly sit up. (5 repetitions) (After last repetition) (*) When leaning forward, bring your head and chin down and hold position. Bring arms down and gently and slowly lift your head up, and then sit up. Relax.

9. CHAIR POSE Stand in front of your chair. Extend both arms in front of you. Slowly start to sit while holding both arms out in front of you. But DO NOT sit all the way. Hold position just above the chair. (*) Next, slowly stand up and lower your arms, while breathing in. Next, start to sit again while holding both arms out. Remember, DO NOT sit all the way. Hold position just above the chair. (*) (**) (5 repetitions) (After last repetition), (**) you can sit now. Gently shake both legs, and relax.

(slightly longer break)

10. ARM EXTENSIONS Bring both hands in front of you, extend both arms, and grasp your hands together. Holding your hands together, stretch your arms forward and round out your back as you push your arms forward, and pull your belly in. Hold position.

Relax and sit up. (5 repetitions)

11. V-SIT Sit in the forward part of your chair, near the edge, but dont fall off chair. Extend both arms in front of you. Slowly lean back until you touch the back of the chair. Try not to REST on the back of the chair. Hold position. Sit up. (3 repetitions)

12. V-SIT WITH LEGS Sit in the forward part of your chair, near the edge, but dont fall off chair. Extend both arms in front of you. Slowly lean back while you also extend your right leg in front of you. Hold position while breathing in and out. Lower your leg, sit up tall and lift both arms up over head. Bring your arms down in front of you, slowly lean back while you extend your left leg in front of you. Hold position while breathing in and out. Lower your leg, sit up tall and lift both arms up over head. Bring your arms down in front of you, slowly lean back while you extend your right leg in front of you. Hold position while breathing in and out. Lower your leg, sit up tall and lift both arms up over head. Bring your arms down in front of you, slowly lean back while you extend your left leg in front of you. Hold position. Now lower your arms and legs. Sit up and relax.

13. TORSO TURN Sit in the forward part of your chair. Keep your legs in front of you and turn to your right and look over your right shoulder behind you. Hold position.

Turn forward. Again, keeping your legs in front of you, turn to your left and look over your left shoulder behind you. Hold position. (2 repetitions)

14. RELAX Sit forward and relax. Take big breaths in and out and relax. You can do this for a few minutes. When you are ready to stand up, stand nice and slow. And have a very relaxing day.