Stand tall with good posture.

Raise your right shoulder towards your right ear, take it backwards, down and then up again with a smooth rhythm.

Perform this shoulder circling movement eight times and then repeat with the other shoulder.

Stand tall with good posture.

Lift one arm forward then take it backwards in a continuous circling motion, keeping your spine long throughout.

Perform this arm circling movement eight times and then repeat with the other arm.

Do not arch your spine while carrying out this exercise.

Stand tall with good posture.

Reach one arm up above your head and stretch upward for 8 to 10 seconds.

Repeat with the other arm.

Stand on your toes to create a full body stretch.

Place both hands above your head and then place your right hand behind to your left elbow, easing of the left-arm closer towards your head.

Only pull the stretch to a point where you feel comfortable. Do not overs-tretch.

Repeat on the other side.

Put your left arm across your chest and then place your right hand behind your left elbow.

Gently pull your left arm across your body to a pleasant stretch and hold.

Do over stretch.

Place your hands loosely clasped on the small of your back.

Keep your spine long and do not arch your back.

Ease your elbows towards each other as far as possible, feeling a gentle stretch in the front of the chest.

Interlock your fingers and push your hands as far away from your chest as possible, whilst at the same time looking down.

Allow your upper back to relax while stretching and do not over-stretch.

Lower your head forward and fix your eyes approximately two metres in front of your feet.

Do not force the head of down.

Keeping your spine and neck long, your shoulders down away from your ears, tilt your head to one side.

Feel the stretch down the side of your neck and shoulder.

Never tip your head backwards.

Position yourself as for the previous exercise.

Tilt your head forward and turn it to look along a diagonal.

Stretch your head forward gently by bringing your chin towards your chest.

You will feel the stretch along the back of your neck, shoulder and upper back.

Repeat on the other side

Stand tall with one leg in front of the other, hands flat at shoulder height against a wall.

Ease your back leg further away from the wall, trying to ease your heel to the floor.

Keep your hips facing the wall.

You will feel the stretch in the calf of the rear leg.

Repeat once the other side

Position yourself as for the previous exercise.

This time bend the knee slightly at the rear leg, whilst still easing the heel to the floor.

The stretch should now be experienced lower than in the calf muscle.

Repeat on the other side.

Stand tall with good posture.

Hold onto something for support with your right arm.

Reach behind you with your left arm to loosely grasp put your right foot.

Gently ease your foot towards your buttocks.

Keep your hips facing forward.

Repeat on the other side.

You will feel the stretch along the front of the thigh. Do not arch the spine.

Raise your leg on to a chair or bench.

Keep your back straight.

Lean forward supporting yourself with your hands on your raised leg.

Bend at your hips not your lower back.

Repeat on the other side

Another stretch is to bend at the knees and the hips and rest your chest on your thighs. Reach round with your arms and grasp your calves to bring your chest and thighs gently together. Try to straighten up your legs a little, whilst still keeping your chest on your thighs. Release the stretch by bending the knees.

You will feel the stretch along the back of your thighs.

Sit tall with both legs fully out-stretched

Bend your right knee so that the right foot rests comfortably along your left inner thigh, with your right knee as close as possible to the floor.

Support your body weight with your hands on the floor, bend at the hips, keeping your back straight and lean gently forward.

Repeat with the other leg. You will feel the stretch on the inside of your straight leg and part of your hamstring.

Sit tall with good posture.

Bend your knees and ease your legs towards your body and place the soles of your feet together, allowing your knees to ease out down towards the floor.

Rest your hands on your lower legs or ankles.

You will feel the stretch along the inside of your thighs and groin.

Bend your right leg to the side while keeping the left leg straight and facing forward.

Make sure your knee bends in line with the direction in which your foot is pointing.

Repeat on the other side.

Kneel on the floor and stretch your body out in front of you, with your arms along the floor.

Stay there for at least 10 seconds and get up slowly.