Sit in the chair and extend your arms to either side at shoulder height, palms facing forward. Slowly, over the space of 5 seconds, raise your arms until your hands meet over your head. Try to keep your arms even with your ears, not letting them come forward. Hold this position for 5 seconds, and then spend 5 more seconds returning your arms to the original position. Repeat 5 more times.
Sit in a chair, with your feet flat on the floor. Lace the fingers of your hands together and place them across the front of your right knee.
Lean as far toward your right knee as you can, breathing out as you do, and then return to an upright position. Spend 3 seconds leaning forward and 3 seconds returning. Repeat 4 times, then switch sides.
Sit with your feet flat on the floor. Slowly, over the space of 5 seconds, lift your right leg until it extends straight forward. Hold for 5 seconds, slowly lower it back down. Repeat 9 more times, then switch legs.
While sitting, cross your right leg over your left knee. Over a period of 4 seconds, move your right foot to the right and draw a large circle for 9 repetitions. Repeat moving counter-clockwise, then switch feet to work opposite side.
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Stand behind the chair and place your hands on the top of the chair back. Squat slightly, lowering your hips about 4 inches, making sure your knees don't extend beyond your toes. Spend 2 seconds lowering yourself and 2 seconds standing erect again. Repeat 7 more times. Tip: Focus on trying to keep your heels down, if you can.
Turn sideways to the chair back and place your left hand on the chair back.
Keeping your back straight, slowly raise your right knee as high as it will go, then slowly lower it again. Still holding the chair back with your left hand, perform the exercise with your left leg. Do the exercise 5 times with each leg.
Stand behind the chair with your feet 4 inches apart, your left hand on the chair back, and your right hand on your hip. Raise onto your toes over 2 seconds, and then lower back down over 2 seconds. Repeat 9 more times.