Stretching

Hold each position for as long as the clock says, breathe slowly, don't bounce. A stretch is a pleasant discomfort, not pain.

• At the desk4 min · neck, shoulders, wrists, backSeated. No need to get up.4 min
• Morning6 min · joints first, then the long chainsStanding, by the bed.5 min
• Evening7 min · hips, back, thighsOn the floor, before sleep.7 min
• Stiff back5 min · lower-back mobilityOn the floor. Force nothing.5 min

Stop at sharp pain, dizziness or shortness of breath. With a heart or joint condition, or in pregnancy, ask your doctor first.