Pull your shoulders down and gently lower your ear to your shoulder each way. Hold for a count of five. Repeat three times.
Use your arm to pull the other elbow over to its opposite shoulder. Repeat on the other side. Hold the stretch until you feel relief.
Squeeze your bottom while seated - up and down, alternate cheeks if you like if your chair has arm rests hold on and try to lift part or all of your body weight - up and down.
Pull in your tummy, tense and tighten your ab muscles for 10 seconds.
Sit up tall and place your hands on your thighs. Tighten abs as you press your hands against your thighs and pull your knees in toward your chest. Hold for 5 to 10 seconds, then release.
Work your pecs by putting your palms together in prayer position, then pressing your hands together for 5 seconds. Relax and repeat twice.
Holding a weight, raise you arm straight above you head. Bend you arm at the elbow and bring the weight down to your shoulder. Your upper arm should remain straight. Repeat 10 times and switch arms.
Sit upright in a chair. Hold on to the arms of the chair or a point under the seat of the chair. With your feet together and knees bent, lift your knees toward your chest while contracting your abdominal muscles. Hold for 3 to 5 seconds. Relax and repeat.
Interlace your fingers and lift your arms over your head. Press your arms back as far as you can. Slowly lean to the left; hold for 3 to 5 seconds. Then lean to the right and hold for 3 to 5 seconds. Feel the stretch.
Sit comfortably, with your back straight. Twist your torso toward the right, far enough that you can grab the back of the seat with both hands. Feel the stretch across you waistline, upper arm and back. Hold for 15 seconds and relax. Twist toward the left.
Clasp your fingers behind your neck. Pull your elbows back as far as your can. Hold for 10 seconds. Keeping your fingers clasped, try to bring your elbows together in front of you. Hold for 5 seconds. Release your hands and relax for 5 seconds. Repeats the sequence three times.
Sit up tall. Clasp your hands behind your back. Raise your hands back and up, as high as you can. Hold for 5 to 10 seconds, then release. Repeat twice.
Sit up straight with your feet flat on the floor. Bring one leg out straight in front of you. Maintaining good posture, with your back straight and chin lifted, hold your leg up for 5 to 10 seconds. Lower leg. Then repeat with opposite leg. Repeat twice with each leg.