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Pls note – This is a general wellness program.

If you have serious injuries in the back, shoulder or legs, please exercise upon consultation with your physician.

Neck Stretch and Rotation – 3 rounds each approximate 70 secs

Exhale forward, Inhale Backward, exhale side, inhale back ward. Repeat 3 times.

Rotate clockwise and anticlockwise. Inhale as the head rolls 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 as you raise shoulder, exhale as you relax.

Inhale, stretch shoulder up and

Inhale stretch elbows with fingers locked

Inhale, stretch at chest, exhale stretch arms forward, elbows. Exhale Inhale – stretch arms upward, exhale stretch forward, inhale back to chest. relax

Twist to the right hold back of chair, Inhale, exhale normally 3 times. Exhale, release hands, come to stithi. Repeat with twist to the left.

Back & Arm Twist – 3 rounds each approx 160 secs

Eye rotation and thumb focus

– approx 45 secs

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
Inhale, stretch both arms upwards, exhale, bend from the root of the back with arms parallel and stretched outwards. Brings hands to a level parallel to the ground. Keep the back straight, inhale exhale normally 3 times.

General Breathing – 60 secs
With a gentle smile on the face, close your eyes, sit straight. Breathe in deeply and breathe out completely for 10 times.

Sunitha Ravi /Tesco/2010

OFF TO WORK!
Happy Stretching and relaxing