Pls note – This is a general wellness program.

If you have serious injuries in Neck Stretch and Rotation – 3 rounds each approximate 70 secs
the back, shoulder or legs, please exercise upon consultation with your

Exhale forward, Inhale Backward, exhale side, Rotate clockwise and anticlockwise. Inhale as the head rolls
inhale back ward. Repeat 3 times. up, exhale as the head rolls down to the chest.

Shoulder and Arm Stretch – 3 rounds each - approximate 120 secs Back Twist – approx 45 secs

Tighten hand grip

on thigh, Inhale Inhale, Inhale stretch elbows with fingers locked Twist to the right hold back of chair, Inhale,
stretch Inhale, stretch at chest, exhale stretch arms forward, exhale normally 3 times. Exhale, release
as you raise
shoulder, exhale shoulder up elbows. Exhale Inhale – stretch arms upward, exhale hands, come to stithi. Repeat with twist to the
relax stretch forward, inhale back to chest. left.
as you relax. and

Back & Arm Twist – 3 rounds each approx 160 secs Eye rotation and thumb focus – approx 45 secs
physician.

Inhale, stretch left arm up, exhale
bend it back, twist right arm behind,
stretch palms against each other.
Exhale relax. Repeat with right hand.
Inhale bend and stretch
left palm side ward.
Exhale relax. Repeat
with right hand
Rotate shoulders clockwise and
anticlockwise. Inhale as you raise
elbows upward, exhale as you bring
elbows down and relax.
Inhale, stretch right arm outward,
move neck and eyes to focus
thumb. Exhale stretch right arm
toward chest. Repeat 3 times with
right and left arm

Legs – 3 rounds each approx 80 secs

Inhale, raise right leg to the chair level and stretch out the left arm with a
clenched fist. Breathe normally and rotate to the chair level, stretch out
both arms with a clenched fist. With normal breathing, tighten leg and
arm, rotate ankle and wrist clockwise, anticlockwise 3 times each. Inhale
as you flex ankle and wrist backward, exhale as you stretch forward.
Inhale, raise the left arm, exhale as you bend from the root of the back.
Keep the back straight as you bend and bring the hand parallel to the
ground.
Inhale, raise both legs to the chair level, stretch out both arms
with a clenched fist. With normal breathing, tighten leg and
arm, rotate ankle and wrist clockwise, anticlockwise 3 times
each. Inhale as you flex ankle and wrist backward, exhale as
you stretch forward.

Back & Arm Stretch – 3 rounds approx 80 secs General Breathing – 60 secs
Inhale, stretch both arms upwards, exhale,
bend from the root of the back with arms With a gentle smile on the
parallel and stretched outwards. Brings face, close your eyes, sit
hands to a level parallel to the ground. straight. Breathe in deeply
Keep the back straight, inhale exhale and breathe out completely
normally 3 times. for 10 times.

Sunitha Ravi /Tesco/2010 OFF TO WORK!

Happy Stretching and relaxing