6: Lower Back

Lie on back with knees bent and both feet flat on the ground. Gently rock knees from side to side within a comfortable range of movement.

5: Calves

Stand with one foot in front of the other. Put hands against the wall. Lean forwards bending arms and front leg only. Repeat with other leg.

4: Hamstrings

Sit on chair with one leg supported out straight. Bend forward to point of tension. Gently rock two inches each way. Repeat 30 times with each leg.

3: Shoulders

Stand with your feet apart at 90°. Lean on chair back. Rotate arm in both directions. Repeat with other arm.

2: Shoulders

Stand with your feet apart at 90° to the wall. Put one hand against the wall. Rotate trunk left and right. Adjust position of arm up and down. Repeat with other arm.

1: Shoulders

Stand with your feet apart. Put hands against the wall. Lean forward and down.