These stretches can either be done as a complete series or individually.  The aim of stretching is to relax the muscles so it should never be painful. Each stretch should be held for 15 seconds and repeated twice.  Ideally you should stretch daily. Back

• Clasp elbows in front of your body at shoulder height, making big circles in front of you - push out and look down.  This will stretch your upper back.
• Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body.  Move your legs over to one side of your body keeping your knees together and bent.  Repeat for the other side of your body.
• Lie on your back with your arms at right angles to your body.  Raise a leg with your knee bent and let it drop over to the other side of your body.  Now repeat on the other side.
• Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga).  This will stretch your entire spine.
• Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
• Lie on your back with your right knee up keeping your foot on the ground.  Place your left ankle on your right knee, letting your left knee drop outwards.  Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals.   Now repeat on the other side.
• Lie on your stomach with your arms by your side and gently raise your head slightly.  If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you.  This is very strengthening and especially good for people with straight backs.

These stretches can either be done as a complete series or individually and most of them can be done at your desk.  Some will ease tension in specific parts of the body whilst others are generally relaxing.  Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice unless otherwise stated. Arm and Hand Stretches

• Stand with your feet together, keeping you feet together and your knees soft.  Raise your arms alternatively swinging them over your head as if you were performing backstroke.
• Raise your left arm above your head and push up as high as you can.  Feel the stretch down the left side of the body.  Hold for 30 seconds.  Repeat on the right.
• Raise your right arm to the side, keeping at shoulder height.  Point your fingers towards the ceiling and push your palm away from your body.  Hold for 30 seconds and repeat on left side.
• With your right hand by your side, point your fingers behind you with your palm facing up.  Push your right shoulder and wrist towards the floor, then make a fist.  Hold.  Repeat on the other side.
• Keep your arms by your side and clench your fists as tight as you can, then spread your thumb and fingers as far apart as possible.
• Let your arms hang loosely by your side and shake them for about 15 seconds.

These stretches can either be done as a complete series or individually and most of them can be done at your desk.  Some will ease tension in specific parts of the body whilst others are generally relaxing.  Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice. Head And Neck

• Head rotation - keeping your head level, slowly turn from side to side.
• Slowly drop your head sideways moving your right ear towards your right shoulder and push down with your left shoulder - repeat on other side.
• Stand with your feet shoulder distance apart; look down towards your right foot (hold for 15 seconds),  dropping left shoulder - repeat the exercise looking towards your left foot.
• Drop the lower jaw and open the mouth wide.

• Shrugging shoulders in a circular movement - forwards and then backwards.
• Raise your shoulders high and let them drap heavily; whilst letting breathing out.
• Clasp hands behind your head, with elbows back - push your chin back.  Hold for 15 seconds.  From this position look down and push your elbows together at the front and hold for a further 15 seconds.
• Clasp you hands and push up towards the ceiling, palms up now look down.
• Sit upright in a chair with a firm seat.  Raise your arms as high as possible and remaining seated drop forward letting your head and arms hang heavily towards the floor.